3 kierrosta

21 box jump
15 DB front rack lunges
9 C2B

A.) HS walk practise

B.) 4 rds accessory

Single arm DB carry 20m/ side @heavy load and perfect position
Kipping t2r 10 - 12 reps
straight arm plank hold 20-30 sec whit a twist with partner
arch hold 20-30 sec
-rest as needed

3 rounds for time:
20 front squat (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)
20 ground to over head (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)

Time cap 15 minute

Strength
3x max rep pullups/ring row
Rest 2min between sets

Workout
4rounds of
1min 16 thrusters
2min 16 pullups
3min 16 v-ups/tuck ups
4min 16 Weighted lunges
5min 16 Pushups +renegade row
6min 16 Box jumps
7min rest

1 set x 2 @65%
1 set x 2 @70%
2 set x 1 @75%

Team of 2:

Buy in: 2000 m row

10x
21 DU
15 Box Jump @60/50cm
9 Power Snatch @50/35kg
3 Synchronized OHS @50/35kg

*Each athlete complete one full round, then switch

Then AMRAP burpee over the rower :)

TC: 40'

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:

7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

• For Time:
Strict Ring Muscle Ups
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
3:00 rest
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
Scala eventualmente il numero di reps da fare unbroken ad ogni sets
Se non ti entrano gli Strict Ring Muscle Ups lavora con:
Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
9/7reps unbroken
7/5 reps unbroken
5/3 reps unbroken
3:00 rest
9/7reps unbroken
7/5 reps unbroken
5/3 reps unbroken

Lepoja

”DG”
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)