Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Scorpion Stretch x 60s each
- 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For quality
3 - 4 rounds
A. Knees to elbow x 8
B. Windmill with kettlebell x 8 side
C. Banded version case walk 20 m

Back squat 4x6
Strict pull up 5x6

W.UP
MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
PVC+MOBILITY
AMRAP 7'
10 Hang Power Clean and Jerk EMPTY BB
20 DU
30" Wall Sit
40" CRUNCH

STRENGHT WL
“Touch and Go” Push Jerk
10-8-6-2
ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

Scoring:

FOR TIME
4 RND
12 empty BB FRONT SQUAT
9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
Rest 30" TRA I RND

REST 3'

21-15-9
STRICT HSPU
STRICT RING DIP (VEST O SOVRACCARICO)
HRPU (VEST O SOVRACCARICO)

EMOM

OGNI 5' PER 4 SET
500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
100 DU

WOD
AMRAP 15'
6 Power Clean 75-80kg/40-50kg
9 Lateral Bar Burpees
12 Pull-up

OPZIONALE

LAVORO BRACCIA:
6 SET REST 90" TRA I SET
5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

8 REP SINGLE ARM DI CURL X LATO
PER UN TOTALE DI 5 SET
NO REST TRA I LATI
REST 90" TRA I SET

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:
1-10 Deadlift 60/45

10-1 Burpee over bar

1-10 Power clean 50/35

10-1 Box over jumps

1-10 Shoulder to overhead
10-1 T2B

2 rounds
2:00 ergo
5 russian baby makers
5 wall squats
:20 Wall climb hold
:20 Hip thrust hold with straight body
:20 hanging from bar
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 push jerk
rest 30 sec

WOD
for time
20-15-10-5
KB swing
hollow up
into
5-10-15-20
up down
air squat

For time

• 2,400-meter run
• 50 hand-release push-ups
• 2,400-meter run