• 2-2-2 of:
BB Hang Squat Snatch (0:03 eccentric in Hang)
2RM
90% 2RM 2-2 reps
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
fai lo Snatch. Fai così ad ogni rep

Core, two rounds of:
5 Strict TTB (bench)
10 Russian twist
20m Sliders
40 sec hollow hold

Handstand:
5 x Kick2HS
5 x HS shrungs
2 x 8 HSH agaist wall, hands to plate
5 x HSH, free

Then, continue to practice with:
a) Kick to HSH and arch to wall
b) HSH and shoulder taps
c) HSW towards wall
d) HSH agaist RED band
e) HSW 10000m

Ring row 4x10 reps, rings as low as possible

15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Kilos - 93/65

4 Rounds, for a pump:
25 Barbell Rows (light)
25 Push-ups
40m Gun Walk
25 Banded Overhead Triceps Extensions

• No score today, instead name your favourite sport, or sportstar, to watch.

A: Push press 5x3 @moderate weight

B: Partner wod, alternate full rounds
10 rft
3 front squats 75/50kg
1 rope climb
10 ball slams
Barbell starts on the ground

• 3 Round of:
BB Deadlifts (120/85Kg) 12 reps
Ring Muscle Ups 9/7 reps
Run 400 m

A, Gymnastic complex

Every 2 mins for 5 sets
2 c2b
4 kipping pull up
6 T2b
* Goal is to complete without dropping off the bar
* If you drop down, do 10 push ups

Scaled ( EMOM 10 mins ) alternating :
Odd : 6-8 kipping pull up
Even : 6-8 Kipping T2b

B,
EMOM 12 ( 4 rounds )
1.mins : 1 legless rope climb/ negative legless/ 1-2 normal rope climb
2.mins : 30 shoulder taps = wall run in face to wall position (15/side )
3.mins : 6-8 C2 roll out ( on the Rower , holding the seat)

C, AMRAP 12 mins
2 V -up
2 kipping HSPU / scaled : strict Pike push up on box
2 box step up ( 1/leg , alternating , hold Kb in front of chest @ 16kg/12-8kg
4
4
4
6
6
6
.
.
.
Score : total reps

@70-85%

For time:

3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches 22,5/15kg
15 Thrusters 42,5/30kg