KB swing 30-25-20-15 reps

Deficit Deadlift
6 Sets of 2

@50-70%

• Deficit - 7.6cm

5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by...

5 Sets of 1:
Push Jerk

3 rounds for time of:

• 21 hip-back extensions
• 21 GHD sit-ups
• 21 burpees over the bar
• 21 inverted burpees

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

AMRAP. Focus on technics.

3 Rounds

Run 400m
12 med ball cleans
9 push press (40kg)

For time 75 Strict Pull ups

Tempaus, aloituspaino

Työntö, aloituspaino

Etukyykky, raska ykkönen

Kulmasoutu 4 x 15, tangolla

Partner wod
10rft, alternate full rounds
15x Thrusters 30/20kg
15x Pull ups