The seven

For Time:
21-15-9-6
Strict Handstand Push Ups/ DB Press
Bodyweight Dips (Off an Object/Chair/Ground)
Hand Release Push Ups

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

Alkulämmittely ja mobility

Voima
Takakyykky

Wod
10min amrap
5 pystypunnerrus
10 askelkyykky
10 leukaa

Loppuvenyttelyt

AMRAP 10 mins
1 man maker
20 sec front plank
2 man maker
20 sec front plank
3 man maker
20 sec front plank
4 man maker
20 sec fron plank
5 man maker
20 sec front plank
6 man maker
….etc

A.

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step
Run 400mt/100DU/200SU

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

For time
21-15-9
wall ball
box jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

4 rounds:
12 ring row
12 plank shoulder taps
6+6 KB push press
12 hanging leg/ knee raises
-rest 1-2 min between rounds-

1) snatch + hang snatch 6x(2+2)x60%
2) Dragon flag 5x2

5 x 2 raakarive

5 x 2 saksityöntö