100x Pull up
Everytime you brake:

Round 1
5x back burpee
10x Push up
15x Air sq

Round 2
Run to 5th floor

Tc: 25min

lepopäivä

3 kierrosta

10 m kinkka (v)
10 m kinkka (o)
10 kuntopallomave, selkä suorana

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

There will be a workout..if you can get through the core warm-up.
All is unfair in love and core.

Work to max for 3rep
Back squat
TC: 10min

Then:
E2MOM 6 (12min)

1. 6x Back squat
2. 12x Box jump

EMOM 12
1´ 9x Burpee box jump over
2´ 15x Sit up
3´ 21x Air sq

A.
pvc+mobility

Warm-up
3RND
12 Empty Bar Press
10 Empty Bar Thruster
ROW 300mt

B.
Warm Up P. Clean
Fare pausa nella posizione di front rack e fare poi un jerk per ogni rep
4×3 @ 40-60% 1RM

C.

Hang Clean
EMOM ogni 2' per 12'
3 Reps @ 70%+
e fare un push jerk solo all'ultima rep

D.

AMRAP 12'
15 A. swing
12 Burpees Target
9 Strict HSPU

E.

6 RND
Sprint 20/10 Cal. Bike
Rest 3'

Lavoro Opzionale

A1
Dumbbell Push Press one arm

4×12

poi

Sots Press
(partenza da rack)
5×5

S.Press
2×10

poi

1 Rep ogni 60" per 12'

aumeantare il carico ogni set

Gymnastics
10 Rnd
Run 100mt/200mt ROW

1 Rope Climb

On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row

Box: (24"/20")
Dumbbells: 22.5 / 15 kg's

Optional Accessory
GYMNASTIC STRENGTH

3x10 Strict TTB, RPE 3 to 3+

For time
20-30-40 Renegade Rows @50/35lbs
800 Meter Bike or 400m Row/Ski
80-60-40 Double Unders