21-15-9
Air squats
Kettlebell swing @24
Handstand hold sec

Tc: 5:00

Basic Endurance 60 min

Row 1000/900m
8 Ring MU
7 Hang power Snatch 60/42,5kg
Ski 1000/900m
10 HSPU
10 Hang Power Clean 60/42,5kg
Run 800m
15 TTB
7 push jerk 60/42,5kg

Käsilläseisonta + g-skills

-kärrynpyörät
-kuperkeikat
-hollow
-aasinpotku
-aasinpotku käsilläseisontaan
-parin kanssa tai vapaasti käsilläseisonta

3 x

3-5 tiukka HSPU tai 3 - 5 negatiivinen HSPU
10 istuen pystypunnerrus
20 sec hollow hold

For time:

40-30-20-10

Wallball
DU

TC 12 min

FOR TIME

• 2/2/2/2/2 Pegboard ascents
• 10/10/10/10/10 GHD Situps
• 1/2/3/4/5 Sandbag over Shoulder (heavy)

Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener

• 20 Min E5MOM of:
Ogni 5:00 x 4 sets:
Run 400 m
BB Power Clean 15 reps
Pull Ups 20/15 reps
BB Load = 40-60/30-40Kg, seleziona un carico che ti permetta di restare all’interno del task di
tempo di lavoro prestabilito.

3x400m row
1min rest in between each row
After the row do:
100 DU’s, if you fail do 10 burpees

-2min rest-

3x300m row
1min rest between rows
After the rowing you do:
100 DU’s, failing costs you 10 burpees

-2min rest-

3x200m row
1min rest between the rows
After the row, do:
75 DU’s, for those who fail, do 10 burpees

-2min rest-

3x100m row
1min rest between
After the row, do:
75 DU’s, fail and do 10 burpees

E2MOM 10
2+2
Clean + Split Jerk

For Time:

800m Run
20x 1DB OHLunge (15/22,5kg)
20x 1DB Snatch (15/22,5kg)
20x 1DB Thruster (15/22,5kg)
800m Run

TC: 15min