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

• 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 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.

Every 30 seconds for 10 minutes (20 reps)

• 1 Bearcomplex

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Strict Deficit Handstand Push Ups 4-8 reps unbroken
(Utilizza un deficit che ti permetta di completare le reps unbroken)
1:00 rest

Same weight all sets

4x 60 Double-Under, 20 lateral bar over burpee.

Find a heave set of: 1 Power clean + 3 jerks, you have 15 min after the metcon.

Partner wod, alternate exercises
13min amrap:
15 wall balls
10 Dead lift 100/70
5 HSPU

For time
40-30-20-10
DB Snatch (alt)
Double Unders

Row 400m
16 DB snatch
9 KBS
12 WB