4 rounds:
500m bike
5- 7- 9- 11 reps of
Burpee bar over
Thruster
M: 50-55-60-65kg
W: 25-30-35-40kg

3 x 1 power clean + 3 push press

70-75% 1 rm c&j

120 min
Warm up for 15 min

1.HSW
- 10 m

2.BMU
- 5x1 + 5x2
- BMU x 15

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Back squat
- 4x10x65 kg

5.Strength accessory
3 sets:
8/s. bulg. split squat - 25 lbs
8/s. stag. stance RDL - 40 kg

EMOM 8

• 6 x pushjerk, 40 kg
• 1 legless köysi

21-15-9
DB Floor Press 2x22,5/15kg
Banded curl

EMOM 25'
1- 45" Wall Sit
2- 3 Wall climb
3- 45" KB Front Rack Hold 2x24/16kg
4- AMRAP Sled Push
5- 50" Gun hold

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  6+6 Up & down dog
  6+6 Side squat

• 1min.: Row/Bike

• 3 rds:
  3 Snatch grip deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility...

Banded Pull-throughs
Max Reps in 2:00
- Beat total from last week by 10 reps.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

3 Rounds for time
200m run
12 KB Swings
12 Wall ball thrusters
12 sit-ups
12 push-ups

• WOD
Prova uno dei WOD di gara
Oppure:
20 Min EMOM of:
1st Min
Movement A x reps
2nd Min
Movement B x reps
3rd Min
Movement C x reps
4th Min
Movement D x reps
Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
submassimale per un tot di reps