Goblet squat 15-12-10-10 reps

Strict RING Mu
Kipping Ring Mu

WOD
3rds
6-12x pike push up
rest 30s
6-12x bent over row per hand
rest 60s
+
3rds
12x hollow up
12x back extension

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

Alkulämmittely ja mobility

Taitoa; leuat ja t2b

10min amrap
2 kierrosta juoksu
20s roikunta
2 kierrosta juoksu
20s lankku
2 kierrosta juoksu
Kaaripito

Loppuvenyttelyt

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down
20-30s plank

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

RCVR(25)
run, walk, jog, bike, row

Finisher
50 slow bicycles
1:00 quad stretch

3 kierrosta

100m hölkkää
10 kyykky loikkaa eteenpäin
10m karhukävelyä
10m askelkyykkykävelyä

W.UP
ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

40" GTOH with plate
30" Burpee to Plate
10 Calorie Row
30" Burpee to plate
40" GTOH with plat

4-5
Rest 1 Minute Between Rounds

Side Plank Rotational Press 8-10 per lato

Alternating Single Arm Superman Extensions 10 per lato

SNATCH

EMOM ogni 2' per 3 set 6'
Snatch Press from Receiving x 5 rep

EMOM ogni 2' per 5 set 10'
Snatch Push Press + 2 Overhead Squat

EMOM ogni 2' per 12 set 24'
Snatch senza staccare i piedi da terra

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch

WOD
"ELF OWL"
AMRAP 5' x 4 set WITH VEST
5 Strict ring dip
10cal/Row
5 Push Press 50-60/35-45
10 HRPU
Rest 2'
Continuare da dove si era interrotto a ogni intervallo.

CONDITIONING
4 RND
250MT RUN ROW
12 Lateral Box Jump Overs
Rest 2'

For quality:
1. 1-4 RMU/Bar MU V.2
2. 5-10m HS walk

Scaled:
MU->rubberband