21-15-9
Air Squats
Push ups

4 AMRAP
Run 600 metres
max rep push ups
rest 4 mins

4 AMRAP
10 box jumps
10 pullups
rest 4 mins

4 AMRAP
10 burpees
10 Power snatch
rest 4 mins

4 AMRAP
30 DU
15 Push press 35-25

5 rounds for time:
400M Run
30 Box Jump
30 Wall Ball

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

Explosive push ups 5x5

weighted Ring Dips 5x5 (60#)

chipper from Regionals

20 cal row
30 burpees with jump on plate
40 Dumbell ground to overhead (45#)
50 Toe 2 Bar
100 ft. overhead walking lunges
150 ft. sprint

Frustrated with the Ground to Overhead and the Toe2bars.

1 RM Back Squat (295#)

For Time: (06:38)
5 Rounds
12 Wall Ball Shots
12 T2B

Morning: 165 min
1.Warm up EMOM12

2.Weightlifting
A. 20 min time to find 1 RM power clean + push jerk

3.Conditioning
A. FT:
1200 m run @ airrunner
20 GTOH @ 75 kg > 85 % of today's max, 50 kg
30 m HS walk > 2 min HS hold ntw
Time: 19.10
Rest 5 min

B. FT:
600 m run
20 front squat @ 70 kg > 70 % 1 RM, 62.5 kg
30 m HS walk > 2 min HS hold btw
Time: 13.25
Rest 5 min

C. FT:
300 m run
20 OHS @ 65 kg > 70 % 1 RM snatch, 38 kg
30 m HS walk > 2 min HS hold btw
Time: 11.10

Total time: 53.45, HR 154/180

4.Accessory
A. 3 rounds:
- 10 pallof press @ 2020
- 45' side plank hold
- Ab wheel roll out x 6 reps

5.JG PP 18.8.2018
A. FD
- 3 x 20 LYTP
- 3 x 1 round of Gymnastics Swimming

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

4 rounds
45 second work
15 second break
Flutter kicks
Side plank raises, left
Bicycle abs
Side plank raises, right
Mountain climber

• 2-2-2-2-2-2 of:
BB Jerk
Riscaldati e poi in 3 sets sali sino a una doppia pesante ma gestibile e ripetibile per altri 3 sets