AMRAP 10'
10 Push up with plate
15 sit up with plate
1 LL Rope climb

EMOM 25'
1- Curl Hold
2- 3+3 Dbl Kb Swing
3- WallSit w KB
4- Sled Push
5- 3 WallClimb

30 min Ergo

• min huoltoa

6 min AMRAP
Devil`s press box over (22,5 kg/ 15 kg)

Maastaveto 6 x 4 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x samat painot kuin viime viikolla.

• For Time:
Assault Bike 20/15 Kcal
BB Thrusters (60/40Kg) 10 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (50/35Kg) 20 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (40/30Kg) 30 reps
Toes to Bar 20 reps

15-9-3
PUSH PRESS 60/40 40/25
BURPEES OVER THE BAR
REST 1'
21-15-9
PUSH PRESS
BURPEES OVER THE BAR
DOUBLE KB CLEAN 2× 22.5/16 16/12
REST 1'
27-21-15
PUSH PRESS
BURPEES OVER THE BAR
DOUBLE KB CLEAN
PULL UP

Vacation Travel WOD:
- 400M Run
- 100 Jumping Jacks
- 75 Air Squats
- 50 Push Ups
- 25 Burpees

Completed in Sevierville, TN in the resort parking lot. My sister joined us again. Walked around resort as cool down and prepared for our day at Dollywood, USA ... that's right. A day of walking a theme park in Tennessee humidity was beast, and count riding all the roller coasters as part of this workout as well. I figured ... if CF did not kill me this past year, a damn roller coaster won't :)

A

A. Warm Up
PVC+MOBILITY
3 RND
200m Ski
30" OHS Hold
8-10 Strict Pull-Ups

B - forza
Ogni 2' per 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 70%
Set 7: 75-80%

C. For Rep
AMRAP 45" x 10
Max Cal. Bike
90" Rest

D. Skill
Ogni 2' per 16' 8 set
5 BMU/2-3 ring mu/ 10 c2b (unbroken)

E. Opzionale

E1 Cond. FOR Rep
AMRAP 12'
30/25 Cal. Ski
60/40 Push Up
Massima distanza DB Farmers Carry unbroken

E2 Cond. FOR Rep
AMRAP 20'
30 Bar Facing Burpees
30 Hang Power Snatch 50/35kg
30 Pull Up
Rest 2'

E3. Optional Accessories

1' x 3 Rest 90"

4×16 (8 Per lato)
Front Rack Split Squats
5×20
(10 Per lato)

30min amrap
Row 40cal
12 Db burpee box over 22.5kg
50 Du

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups