25-20-15-10

Kb swing
Wall balls @20 lb
Hsw

United in movement
Wod 2
Amrap 12
80 salti sopra il dumbell
60 air squat
40 push press dumbell 22.5 kg

140 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.BCTB
- BFLY x 35
- BCTB x 15

3.Conditioning
Row progression, week 7
10 x 500 m, rest 1 min between sets > 8 sets
Avg. 2.05/500 m

Every 1:30 x 5:

18 GHD

• 18 Min EMOM of:
1st Min
C2B Pull Ups 10-15/8-12 reps unbroken
2nd Min
BB Bench Press o STOH 8-12 reps unbroken
(Usa un carico con cui riesci a fare 8-12 reps unbroken
3rd Min
GHD Sit Ups 10-15 reps

Juokse lenkki

For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders

EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold

• 45" work, 15" rest

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(21)
WRK 2:00 REST 1:00 x7
5 db hang cleans
5 db strict press
5 body builders

Finisher
50 double crunch
1:00 samson stretch

A. Strict press – 4 x 6/6/6/5 @ 75-82% (1-2 RIR on each set), rest 3-4 minutes between sets