1RM weighted pull-up

3 Supersets:
10 Dumbbell Incline Bench Press @32.5
35 Low Banded Rows
Rest 2 Minutes Between Sets

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

• 20 Min E5MOM of:
Ogni 5:00 x 4 sets:
Run 400 m
BB Power Clean 15 reps
Pull Ups 20/15 reps
BB Load = 40-60/30-40Kg, seleziona un carico che ti permetta di restare all’interno del task di
tempo di lavoro prestabilito.

Deadlift 1xMax @75%

AMRAP 6':
6 Thruster@50/35 kg
30 DU

Rest 5 mins

AMRAP 16':
15 cal row
12 Db push press @22.5/15kg
9 Toes to bar

30 box jumps
20 push press
30 pull ups

for time

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

6 Rounds
8 benchpress 60%
8 strict pullup vest 9/6
8 hi boxjump vest 9/6
TC 30 min

Bench press
- 57.5 - 5, 5, 6
- Max @ 50 - 11