10-10-10
10 c2b
10 PU
10 wallball
5 rounds
20-10
20 situps
10 t2b
3 rounds

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps 130#
80%, 5 reps 135#
85%, 5 reps (plus as many more as you can do) 145#
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B (24 situps)

WOD
AMRAP 16'
25 D.U
12 HSPU
12 PUSH JERK (Kb)
12 BOX JUMPS

Technique:
HS walk
Kipping pull-up

Handstand Pushup Test
Max Kipping Handstand Push-ups

20min E2MOM
10 x 8DL
+ on each round 5HSPU/10 shoulder taps (alt.)

🏃 🚲 🚣 🚸

• 24 Min E8MOM of:
Ogni 8:00 x 3 sets:
Double KB Death March 30 reps unbroken

One-Arm KB Row 15 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

Basic Endurance 60 minutes, with Skills

Easy AMRAP 10
Row 1000m
HS walk 20m

Easy AMRAP 10
Bike 45/38 Cal.
5 Ring MU

25 ghdsu
50 AbMat Sit-Ups
400 m fr rack kb carry 2*16 kb