Pistols 7 repetitions

---

Add weights if possible.
Post 5 heaviest sets

• Death by

Pystypunnerrus + tiukka rinta tankoon
min 1 1 x tiukkarintatankoon
min 2 1 x pystypunnerrus
min 3 2 x tiukkarintatankoon
min 4 2 x pystypunnerrus
...

max 20 min

3-5 kierrosta:

3 ring dips
5 + 5 archer push ups on rings
10 + 10 KB side bends
15 banded pull downs with a dowel in hollow position

TC 20 min

With a partner for 40-50 min, alternating:

1) 4 min of:
row / ski / other

2) 4 min of:
10 burpee
10 KB swing
10 wall ball

18’ AMRAP
6 Hang power Clean 60/40
6 STOH
6 Burpee Pull Ups

(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Squat Clean + Front Squat + Jerk
Scaldati progressivamente e poi in 4 sets sali sino ad una (1+1+1) pesante ma che non sia un vero e
proprio 1RM. Poi con il 90-95% di quel carico fai altri 2 sets.

Push press 5x5

Polvelta voimatempaus 5x3@40%

Snatch Balance 3@70%, 3x3@75%

Boksihypyt 5x4

Russian twist 4x30

"Omatoiminen WOD"

4-5rds:
1min Air runner
Rest 1min...
1min Ski
Rest 1min...
1min Row
Rest 1min...
1min Bike erg
1min Rest...

*Go sustainable pace!

"Omatoiminen WOD"

A.
Row 3-5min.

2 rds:
5-8 Ring row
5-8 Deadlift
5-8 Shoulder press/Push press
5-8 Burpee over bar

Mobility...

B.
Amrap 6min.:
3/2 Rope climb
3-6-9... STOH (50/35)

Rest 5min...

Amrap 6min.:
3 DL (120/80kg)
7 Burpee over bar