Takakyykky 4x3@70%

raakarive + raakatyöntö 5x(1+1)@70-

VAPU samaan vauhtiin 5x3@70-

Lisäpaino vatsat 100kpl

7 x AMRAP 2

Row 18/15 cal
8 rower over burpees
remaining time max reps thrusters 50/35kg

rest 2 min btw rounds

(ekalla kiekalla pitää jäädä yli 30 sek trustereille, jos ei niin te vähemmän burpeita)

"Handless" Front Squat
1x3 (70%)" 7 set

LUNEDI

A. Warm Up
3 RND
15 Banded Good Morning
12 Tempo Push Ups (Lento fase eccentrica, veloce concentrica)
9 Strict Pull Up

B - forza
S. Press
5×5
60% @1RM

poi
Bench Press
4×10

C. Met-Con – For Time
Row/Bike 25/20 Cal.
20 C2B
5 Sandbag Cleans 50/68kg-(donna power clean 35/45kg)
20 C2B
Row/Bike 25/20 Cal.
(C2b CON VEST)

D. Forza 2 parte
Back Squat
10 @65%
10 @65% + 5kg per lato
10 @65% +10 kg per lato

E.
AMRAP 5' x 4
20/15 Calorie Ski
12-15 Ring Dip
Nel tempo rimanente max rep p. jerk (60/50-45/35kg)

Rest 2'

F. opzionale
Gymnastics Complex
5 Rnd
8 Pull Up
6 Chest To Bar Pull Ups
4 Bar Muscle Ups
scaled
5 Rnd
6 Pull Up
4 Chest To Bar Pull Ups
2 Bar Muscle Ups
F1
3x Max Time
DB Farmers Hold

Rest 3-5'
Back Rack Step Through Lunges

4×15
(2 per lato)
GHD Hold
5x 20"

F2
14 km di A. Bike

Shoulder Press 3-3-3-3-3-3-3

For time,
27-21-15-9
Deadlift @ 115/75
Sit Ups
Burpees

Puolesta reidestä Rive 3@70%, 2@75%, 2@80%, 2@85%, 2@90%

Työntäveto puolesta säärestä (korokkeet) 3@95%, 3@100%, 3@105%

Suorinjaloin mave 3x6@60% (takakyykystä)

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

Skill of choice:

pull ups, bar MU, ring MU, handstands

5 x max aika L-pidoissa boxilla