• 12 Min AMRAP of:
BB Shoulder to Overhead (80/55Kg) 8 reps
Strict Pull Ups 12 reps

• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

• 20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

• 16-20 Min EMOM of:
1st Min
Ring Muscle Ups 3-6 reps
2nd Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)

• 1 Set of:
Ring Muscle Ups max reps unbroken

5 Rounds

• 1 min Row
• 1 min Ski
• 1 min Assault Bike
• 1 min burpees
• 1 min break

Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s

Lämmöt

Vauhditon pituushyppy

Istumaannousut 60s

Punnerrukset 60s

5 x AMRAP3:

3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wallballs 9 / 6 kg to 10/9ft.

Rest1 Minute Between Rounds