Assault AirRunner 400m. for time

Find your 1 rep RM deadlift (fatbar) you can use mixed grip

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Modified:

AMRAP 20
10 Pull-ups
95 pound barbell Deadlift, 5 reps
95 pound Push-press, 8 reps

30min EMOM

1) Airbike 15cal
2) 1 round of Machoman
3) rest

Choose weight that is challenging but doable unbroken.

Round of Machoman is
3 power clean
3 front squat
3 push jerk

3 x 4/leg

5 Minutes of ”Recovery” work in the form of either P. Breathing, Foam Rolling, OR easy Bike/Row.

• 10-10-10 of:
BB Back Squats
10 @ 9 RPE
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps

• 5-5-5 of:
BB Jerk
5 reps
5 reps
Heavy 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante (Heavy) ma non
massimale. Arriva ad un carico con cui senti di avere tranquillamente un altra rep.

Strength: 20 mins to perform:-
1A: every 90secs pull ups 3x50% of max set or TUT (time under tension) see notes
1B: 15 mins to find a 3rm Back squat (advanced)
5rm back squat (intermediate) or 5x10 Back squat building weight (beginner)

Wod: For Time
20 FRL@50/35
10 BOB
15 Power clean
10 BOB
10 Push press
10 BOB
5 Clusters
10 BOB

Wod Aim: fast barbell cycling, weight should be moderate so you can perform all barbell work unbroken and fast. Try to keep moving on Burpees and get straight back on the bar when finished.

Bent over barbell row, find controlled 3 rep max