5 Rounds For Time:
400 Meter Run
30 Double Unders
- Rest 1 Minute -
500/400 Meter Row
30 Double Unders
- Rest 1 Minute -

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
5 min bike or row , perform 10 air squat every min. total 5 times.
then
2 rounds with barbell
5 clean deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 sots press
then some front rack and squat mobility if needed 5-10 minutes and start lifting

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

3 Rounds:
12 Thrusters (30/25 kg)
12 Pull-ups

800m Run or 1000/800m Row

3 Rounds:
9 Thrusters (40/30 kg)
9 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:
6 Thrusters (50/35 kg)
6 Bar Muscle-ups

800 Meter Run

Time Cap: 30min

WOD
3rds as superset
12x goblet squat
12x one leg hip thrust
rest 60s btw sets

3rds as superset
12x reverse lunge w/KB
12x DL

A. Warm Up
pvc+mobility

4 RND
10 Cal. Bike
10 Empty Bar OHS
10 Push-Ups

B. Forza
Back Squat
4×4 @80%

C. Forza
For Time
10 Squat Snatch @70%
Rest :60"
8 Squat Snatch @75%
Rest :60"
6 Squat Snatch @77%

D. For Time
40 Alt. DB Snatch 25/20-15kg
25 HSPU
20 DB Facing Burpees
30 Alt. DB Snatch 25/20-15kg
20 Deficit HSPU
20 DB Facing Burpees
20 Alt. DB Snatch 25/20-15kg
15 Strict HSPU
20 DB Facing Burpees
10 Alt. DB Snatch 25/20-15kg
10 Strict Deficit HSPU
20 DB Facing Burpees

E. Skill
Amrap 4' x 4 set
TTB
Rest 2' A SET
.

F. For Time
EMOM 4' per 12' (3 SET)
15/9 Cal. row
30 Push Press 43/35kg
100 DU

OPZIONALE

G.
AMRAP 10'
9 burpees target
18 W. ball

H.
RND 1-3
3×10 Back Rack Split Squat
5 Per lato
4×16 Alt. Arms DB Bench Press
8 per lato
4 x max HRPU + VEST

Hang clean pull 4x8 reps

W.UP
Mobility
routine Erbini

400mt run/row
Then
3 Rnd con vest
12 Squat jump
12 S-Arm Hang Clean and Jerk KB
12 Crunc inversi
Then
400mt run/row

Scoring:

STRENGHT WL
OGNI 2' PER 8 SET 16'
5 DL
3 Power Clean
1 STOH
AUMENTARE, SE POSSIBILE IL CARICO A OGNI SET

Scoring:

WOD
"CHEETAH"
800MT RUN/ROW
AMRAP 8'
7 PC
14 BURPEES
600MT RUN/ROW
AMRAP 8'
7 DEVIL PRESS ONE ARM
14 BOX JUMP OVER
400MT RUN/ROW
AMRAP 8'
7 RING DIP
14 WALL BALL
REST 5'
5RND
10 TTB
10 (5+5) DB P. PRESS ONE ARM
5 BMU

CASH-OUT
2' DU

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
10 scap pull ups
10 kip to swings
10 goblet hold kb thrusters

RestDay!