W.up
5' RUN/ROW
POI
PVC+MOBILITY

3 RND
10 DRAGON FLAG
10 Good Morning
20 TOE TO TOUCH
10 BANDED PULL APART
10 Push Press

Scoring:

STRENGHT & CONDITIONING
For Time:
30 Handstand Push Ups
15 Power Cleans 70/45-50
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Scoring:

WOD
"PARROT"
5 RND
250MT ROW/RUN + VEST
8 PUSH PRESS HEAVY
1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

REST 90" OGNI RND

5RND
10 DL @70% (AUMENTARE 10 REP A RND)
10 W. BALL (AUMENTARE 10 REP A RND)
5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
2 BMU ( AUMENTARE 2 REP A RND)
IN ALTERNATIVA AL BMU C2B

REST 2' A RND

Scoring:

Optional
4-5 SET
2 Rear Deltoid Raises 10-12
3 Alternating Biceps Curl 5-8 per lato

Scoring:

12 min EMOM

*pariton min 3 x raakarive, pysäytys vastaanottoasennossa
*parillinen min 3 x köysilaskeutuminen TAI voi kokeilla köysikiipeilyä

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

For Time:
*50 Dumbbell Snatches 22,5/15
*50 Wall Balls 9/6
*40/30 cal erg
*30 Burpee Box Jump Over (24/20)
*20C2B

5 Round not for time of:
GHD Sit Ups 15 reps
Ring Muscle Ups 5/4 reps
Handstand Walks 15 m

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)