WOD
"Del"
25 Burpees
400m MB run (20#)
25 Box jumps (24/20)
400m MB run
25 HSPU
400m MB run
25 C2B pull-ups
400m MB run
25 Burpees

1 abmat. Regular pull-ups. 20:24.

Lepoja

130 min
Warm up for 20 min + 15 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 1 2 2 3
-then-
B. 2 sets:
Max effort Bar muscle up
- Rest 2 min between sets > 3.30 rest bs.
- 15 + 11 reps
- Total of 35 BMU

2.Weightlifting
A. 10 min to find max distance in Triple broad jump
- 6.70, 7.10, 7.30, 7.20 m

B. Power snatch + Hang power snatch
- Heavy for the day

3.Strength
A. Back squat - not done

4.Conditioning
A. Grace: For time
30 Clean and jerks @ 42.5 kg
Time: 2.54

12 min EMOM

*1-2 ring MU / bar MU
*5-10 butterfly pull ups

• 5 Min E1/2MOM of:
Strict Handstand Push Ups 3-6 reps
Ogni 0:30 x 10 sets. Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con
Deficit (10/5 cm) più Vest (9/6Kg). Mantieni un range di reps tale da non andare mai ad
esaurimento.

For quality. For example 10x100kg

5 rounds

3 x Dumbbell snatch
6 x PullUp
9 x Burpees
30 sec rest

Paused bench press
3-3-2

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.

Partner wod
Emom 1 clean 60 kg on even minutes, 3 burpees on odd minutes

Split as seen fit:

100 box jumps
100 KB swings (24 kg)
100 situps
100 DL (70 kg)
100 burpees
100 pull ups
100 over head lunges (20 kg)
100 hand release push ups
100 WB (20 lbs)
100 DU