• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
esaurimento.

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% of today 10 @ 9 RPE 6-6-6-6 reps
Pause @ bottom position

Ring row max reps, then 3x 50%

10 Rounds for Time

(You each have 5 Rounds on the rower, and 5 rounds on the barbell)

• One partner rows 1000m
• One partner does one round of DT w. 50 kg

A: 10 bar facing burpees, B: 15 kettlebell swings, C: 20-30 DU, D: 10-15 Box jump 60 cm, E: 5-10m hs walk

20 × box jumps
7 x burpee
20 cal row
10 ground to overhead plate

10kg plate
60cm boxi

200 cal air bike for time

60min ergwork + du’s:
20min skierg
20min bike-erg
20min row
Every 5min 50 DU’s (total of 500 in the workout)

Hero wod

For time:
50 squats
40 sit ups
30 push ups
20 burpees
10 pull up
20 burpees
30 push ups
40 sit ups
50 squats

2mile run after axercises are completed.

Clean and Jerk , 2,4,6,8 tng