Lavoro all'interno di finestre da 2' On e 1'off
For time
30 cal bike erg 30 power clean
30 cal bike erg 30 front squat
30 cal bike erg 30 squat clean

@75%
Rest 3min btw lifts

A: Back squat 3-3-3+
B: Clean pull from knees 2-2-2-2
C: Lat pull downs 3set

𝗘𝟯𝗠𝗢𝗠 𝘅 8 𝘀𝗲𝘁𝘀:
Set 1: 8 Rep Back Squat 72% of 1 RM Back Squat
Set 2: 6 Rep Back Squat 77% of 1 RM Back Squat
Set 3: 4 Rep Back Squat 86% of 1 RM Back Squat
Set 4: 2 Rep Back Squat 88% of 1 RM Back Squat
Set 5: 1 Rep Back Squat 90% of 1 RM Back Squat
Set 6: 1 Rep Back Squat 95% of 1 RM Back Squat
Set 7: 1 Rep Back Squat 100% of 1 RM Back Squat
Set 8: 1 Rep Back Squat 100%+ of 1 RM Back Squat

30m Handstand Walk ( 5m Unbroken )
21/15 Cal Echo
21 Kipping HSPU
21/15 Cal Echo
15 Strict HSPU
21/15 Cal Echo
9 Wall Facing HSPU

TC 10

Long Run 90 Minutes @ HR Zone 3

A) 12 min amrap
10 DL (80/60kg)
10 cal row
10 pull-up

2 min rest

B) 12 min amrap
10 T2B
12 cal echo bike
10 Power clean (60/40kg)

Strength:
1A: pull up programme
1B: Ring dips 3x50%
1C: Rope climb Emom

Wod: “ Bradley” 30 min TC
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wod: go hard and fast , sprint the 100m and aim to go unbroken , scale to keep in line with this.

Rive+työntö 2+2 x3
Rive+työntö 1+1 x6