A.
EMOM x6:
1.) Shuttle run
2.) Air squat
3.) Up / down dog
4.) Reverse lunge w/ stretch
5.) Superman hold (alt.)
6.) DU's

• Mobility...

• Work on: DB Movements

B.
AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Snatches (alt.)

Rest 5:00

AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Hang clean & jerk (alt.)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Cluster (alt.)

3 rounds for quality
8+8 Half kneeling DB press
8+8 Gorilla row
30-60sec plank
8+8 1-ARM bench press

Rest 90-120sec between rounds

3-4x Super sets.
15-20 Biceps curl w/ barbell
15-20 Triceps Extensions w/ band
15-20 GHD sit ups
Rest 2min...

4 Sets For Quality:
50% Max Ring Muscle-ups

A.) Takakyykky
2×8 @64% 1rm
B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
C.) Penkki punnerrus
2×8 @64%
D.) Leuanveto myötäotteella
5×5 tiukkoja!

3 Sets - Focus on control of each movement - move slow and deliberately
10 Quadruped Hip Ext/leg
rest 15sec
30sec Forearm Plank
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls
rest 60sec

For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

• 3-…-3 of:
BB Overhead Squats
3RM
Lavora dal rack

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.

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-3min rest-

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AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.

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-3min rest-

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“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Power Snatch touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Power Snatch touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken