1) 15 wall ball
2) 10cal bike
3) 20-30 DU
4) 10cal row
5) rest

5 x hang snatch + snatch

Start from 65%->

4 X MAX REPS PULL-UPS RING ROW

E2'
5×15"

• 9 Min EM1/2OM of:
Ogni 1:30 x 6 sets:
BB Power Clean & Jerk
65-75% 1RM
Focus su velocità e tecnica

Penkki 4x6 90kg
Pystypunnerrus istuen 4x5 (2x50kg 2x55kg)

15-12-9-6

Mave 80kg
Ghd sit ups
Soutu

• 1 Set of:
Bar Muscle Ups max reps

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

A,
Back Squat 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
If you feel good ,feel free to go for a PR!
Otherwise RPE 8/10

B,
Split Stance Dumbbell Deadlift 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x10 L/10 R

C,
5 rounds for time of:
3 Back Squats@142/102kg
6 Ring Muscle-ups

Goal: sub 12 mins

D,
For time:
Sled Drag, pick load, 400 m
Reverse Sled Drag, pick load, 200 m
Extended Arm Sled Drag, pick load, 100 m

Weight on the sled should be a moderate weight allowing for a steady march for all drag variations, adjust weight as needed for each.

AMRAP13:

15 DU / 45 SU
10 WALLBALLS
100M RUN
1 MIN REST

POST RESULT: ROUNDS