Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(24)
WRK 6:00 Rest 2:00 x3:00
12 dumbbell/sandbag/barbell hang clean
24 hvy jump rope
12 alternating dumbbell press/barbell strict press
24 sit ups

Finisher
:30 side plank per side
1:00 pigeon per

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Accumulate 15+15 Bear to bridge - not done

C. Accumulate 30+30 Quadruped Hip CARs - not done

4 kierrosta.

Jokainen kierros aikaa vastaan.
1) 20 cal soutu
2) 20 boxin "yli" hyppy
3) 20 maastaveto (oma kehonpaino)
4) 20 käsipainotempausta

Kierrosten välissä 2 min lepo.

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg

3 rounds
8 cal bike or row
10 air squats

Front squats
EMOM x 10
5 reps
*staying at same weight

WOD
Every 5:00 for 25:00 (4 rounds)
400m row
5 burpees
10 ring rows
15 wallballs
20 walking lunges

• if 1st round takes longer than 4:30 to compete scale row to 200m

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

3 Sets:
5 Kip swing

3 Sets:
3 Hips to rings or bar with box

3 Sets:
1-3 Box transition

3 Sets:
Hips to rings or bar

EMOM8 or Every 1.30min x 8
1-3

Valitse itsellesi sopiva toistomäärä/lähdöt niin, että liike pysyy teknisesti hyvänä.

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

For time (TC 35min)

50 cal Row
50 Box Jump Overs
50 Deadlift. (100/70)
50 Wallballs (9/6)
50 Pull-ups
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 cal Row

-Hollow
-Teräsmies
-Kippi
-Ilmakyykky

WOD
3 kierrosta
-20 rengassoutu
-20 boxidippi
-20 ilmakyykky