A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

Every 30 seconds for 10 minutes (20 reps)

• 1 Bearcomplex

4 kierrosta laadulla:

• 20sek farmarikävely vas.
• 10sek lepo
• 20sek farmarikävely oik.
• 10sek lepo
• 20sek front rack carry vas.
• 10sek lepo
• 20sek front rack carry oik.
• 10sek lepo

Käytä niin raskasta kuulaa kuin mahdollista. Kuulan paino kommenttiin.

E3MOM

• 21 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Toes to Bar 10-15 reps

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

For time:

1500 m run
30 box over jump
30 KB snatch
30 KB squat

Time cap 12 min.

On the 4' for 5 round
1 km air bike
1 round di dt 50kg
Il tempo rimanente dei 4' è il tempo di riposo

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression