• “Kalsu” For Time:
BB Thrusters (60/40Kg) 100 reps +
EMOM:
Burpees 5 reps
20 Min Timecap
Scala eventualmente il carico (ex: 50/35 o 40/30Kg) in maniera tale da completare il WOD entro il
timecap

2 Options:
– 400 Meter Sled pull/push at light weight
or
– Reverse Hypers: Accumulate 75-100 Reps

Odd-Object Conditioning
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:
1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

4 Rounds for Quality

8+8 OH Lunges 24/16 kg or 22,5/15 kg
- 1 min rest -
8 Thrusters 2x 24/16 kg or 22,5/15 kg
- 1 min rest -

Conditioning
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch (155/105)

Snatch
On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

Kyykky 4x10x45-55% (eri leveyksillä, kevyt)
Penkki 8x3x60% (eri oteleveyksillä, räjähtäviä)
Vatsarutistukset suorin jaloin 100 toistoa (kunnon pito lopussa)
Soutu 2000m (tavoite edelleen 8min)
Lihashuoltoa

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Snatch pull, 5x3