5 rds:
1. Air bike 1min.
2. Bar MU (3-8)
3. Rest...
4. Row 1min.
5. Parallette HSPU (3-8)
6. Rest...

50 DU
5+5m HS-walk

Rx’d Workout
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge
M 50-lb. dumbbell
F 35-lb. dumbbell
Time cap: 15 minutes
Tiebreak: None

Scaled Workout
5 rounds for time of:
50 single-unders (each)
50-ft. synchronized overhead lunge
M 35-lb. dumbbell
F 20-lb. dumbbell
Time cap: 15 minutes
Tiebreak: None

10:00 - KELLY, 5 round for time
- 400m run
- 30 box jump (24/20”)
- 30 wall ball (9/6kg)![]

1. Pistol squat x10-16
2. GHD sit up x12-17

Find heavy 1 (90-95%)

EMOM:
1. 50% x1
2. 60% x1
3. 70% x1
4. 80% x1
5. 90% x1
6. 95% x1
7. 100% x1 (if it feels good)
8. 100+% x1 (if it feels good)
9. ...
10. ...

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Push Press + Power Jerk + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1) pesante ma ben gestibile e
ripetibile per altri 3 sets

• For Time of:
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
One-Arm KB Swing Snatch Dx (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps

EMOM 10/12/14 tai 16 (eli teet joko 5,6,7 tai 8 kertaa molemmat)
Odd min : Rowing for 40s@80%
even min : Wall ball x 8-12 reps