2-3rounds:

6+6 windmill
12 banded pull apart
16 wall squat

For time:

500 m run

3 rounds:
5 pull-ups
10 push-ups
15 air squats

500 m run

30 min amrap

• 40 Cals on bike/ERG
• 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

Gymnastics Skills Warm-Up
Spend three minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 30 seconds, for 3 minutes (6 sets), complete:
Three-Quarter Handstand on Wall x 15 seconds

Followed by. . .

Two minutes of:
Freestanding Head Stand, Tripod or Headstand with feet on wall

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

Max front squat

For time
50 wall ball 12 kg target 2.5m
50 box jump 60cm
50 wall ball 12 kg target 2.5m
Ogni inizio di minuto 5 deadlift 102.5kg
Il wod parte con 5 deadlift
Time cap 12 minuti

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

On the 4' for 5 round
1 km air bike
1 round di dt 50kg
Il tempo rimanente dei 4' è il tempo di riposo

2 round
3 ring mu
16m dumbell walking lunge braccio destro
2 ring mu
16m dumbell walking lunge braccio sinistro
1 ring mu