AMRAP 15'
1min Cyclette (Sprint)
10 Strict Pull Up (Bodyweight)
5 Shoulder Press (50kg)

30 rounds
5 wall balls
3 HSPU
1 power clean 225# (185#)

1) 10m walking lunge (’18 regionals style)
2) 10 db clean
3) 10m walking lunge (’18 regionals style)
4) 10 db stoh
5) rest

• 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

työntöveto + rive polvelta

1+1@70 x 5
Työntöveto korokkeilta, polvenalta 3x3@80%

Voimarive 3 x 3

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold (top of ring pull-up)

RPE 3 to 4

4 rounds for time of:
27 Box jumps (24)
20 Burpees
11 Squat cleans (115)

3 rounds

3′ complete
500 row + amrap ring dips

1′ rest

3′ complete
400 run + amrap hand stand push ups

1′ rest

3′ complete
75 double unders + amrap push ups h/o

1′ rest

Easy pace:

5km Bike
2,5/2km Row
2km Run/Walk

1000m row
50 thrusters (45lbs)
30 pull ups