Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

1) TK 5x45%, 3x55%, 1x65%, 15x70%
2) 5 parallette käännöstä
3) WOD
4) veny

4 rounds of:
10 Ab-wheels
15 MB over shoulders
10 Ring rows
15 MB slams
Rest

Deadlift on a plate 4x5 reps

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

Pre-WOD:
- Work Up To A Heavy Set of 3 Power Cleans

WOD - 8 Rounds For Time:
- 5 DB Squat Cleans
- Weighted Lunges

Post-WOD AQAP:
- 75 Abmat Sit Ups

Using basketball court, starting at baseline and (5) DB squat cleans, lunge to free throw line, (5) DB squat cleans, lunge to half court, (5) DB squat cleans, lunge free throw line, (5) DB squat cleans, lunge to baseline, turn around and repeat.

Forgot my time! Regardless, got my leg workout ... used 30# DB, what was available from weight room.

Vacation Travel WOD:

(6) Rounds
- 10 Air Squats
- 10 Push Ups
- 10 Sit Ups

Completed this in the Nashville Hotel Weight Room. My older middle sister joined us to get a little exposure to CF. I continued my rounds until everyone else finished, completed (8) rounds. Post WOD we walked the hotel hallways and stairs as it was raining in Nashville that morning.

Accessory

3-4 Rounds

3+3 Pallof walk (2s hold)

10 Ghd hip extension/ Box ghd

4-6 Hamstring walk

Warmup

Set a 10min clock and keep moving between the following 4 exercises:
10 Box Jump Step Down 20/16"
10 GHD Hip Extensions
20sec Dip Support
20sec Tuck L-Sit Hang From Rings

LUNEDI
A

Warm up 10’

Lunge flow video YouTube 

Wall slides x20

3dl presa snatch,3 muscle snatch overhead,3 overhead tempo 5-3-1,3 snatch balance, prima bilancere vuoto poi poco carico

B

E4mom x 16' :
10 box step up bb +
8 ohs +
6 thrusters

Dl ( unbroken) 3x8 77% rest 2'

C

C1 

ENDURANCE

4 RDS

30” Bike (fast)

15 Goblet Squat 24/16kg

Rest 60”

30” bike (fast)

15 American Swing 24/16kg

C2 

GYMNASTICS 

5x4 Strict Toes To Bar one leg 

Rest 60”

5x5 Strict Toes To Bar 

Rest 60”

4rds

10 TTB

10mt hsw (oppure 30” al muro toccare spalle alternate)

Rest 60”

D

WOD1

4 RND:
400MT RUN
60 DU
20 STOH 50/35KG

PER CHI NON FA LE FALL SERIES

TC: 13'
1500/1000MT ROW
50 THRUSTER 40KG/25KG
30 C2B

WOD2
2 rnd

AMRAP 3'
W. BALL
Rest 2'
AMRAP 3'
bbjo
(facing box)
Rest 2'
AMRAP 3'
KB Snatch 24/16kg
Rest 5'