A.
3’ DU
PVC+Mobility

Poi
5 round​
4-6 s. Pull-up
30” L-sit
10 hoverhead squat elastico​
30” wall sit squat hold + kb

B

6 set​ ​ ​ 6 Over head squat pausa 3’’ in accosciata profonda​ ​ 65% + 2 dl dai blocchi ( dischi da 20) 85 %​ rest 2’

C
C1
Karen

C2
2 RDS
15 Cal Row
15 Cal Skierg
30 Duoble Unders​
Rest 90”

D.
5 rnd
500mt Row
10 thruster
25 GHD +MB
5 BMU/8 C2B

-Kippi
-Kippi varpaat tankoon
-thruster-tekniikka

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

160 min
Warm up for 15 min

1.Barbell
A. Squat Clean
Heavy Double for the day

B. Every 30 s. for 10 minutes:
1 Squat clean @ 85-90% of max Double
- Not done, back pain

2.Metcon
A. 12 min AMRAP:
8 DB Burpees - BBJ
10 Chest to bar - butterfly pull ups
15/12 cal Erg - row
- Reps: 4 rounds + 1 BBJ
- HR 159/176

Rest 6 min

B. 12min AMRAP:
10 Power snatches - TTB
30 Double unders
15 m HS Walk - 15 cal ski erg
- Reps: 4 rounds + 4 cal ski
- HR 169/181

3.Strength accessory
A. Strict pull ups
- 4x7

B. 5 sets:
10 strict DB press - 20 lbs
10 EZ-bar bicep curl - 15 kg

C. 3 sets:
8 sa. DB row - 35 lbs
10 side lat. raises - 10 lbs

D. 4 sets:
8 leg raises on stall bars

• 6 Interval of:
Row 1000 m @ 1-2’’ faster than 2000 m PR pace
1:30 rest each interval

For Time (in a Team of Three):
- Kettlebell Swings (53/35 lb)
- Box Jumps (24/20 in)
- Air Squats
- Push-Ups
- Burpees
- Pull-Ups
- Sit-Ups
- Row (calories)
- Double-Unders
- Wall Ball Shots (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order.

3x

maksimitoistot MU tai rintatankoon + maksimitoistot käsilläseisontapunnerruksessa, 3 min lepo sarjojen välissä

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43