Another good and needed upper body day … the legs are almost back after the half-marathon but this was a great WOD to keep the recovery train moving along while still getting in some awesome work.

Warm Up:
2x
10 American Kettle Bell Swings
10 Russian Kettle Bell Swings
10 Sit Ups
10 Leg Levers

Mobility:
PNF Hamstring
Hip Flexor
Sit in squat

Max Effort:
Power Cleans (~80% of 1RM)
2-2-2-2-2
165 lbs

MetCon:
A Latta Tabata

Push Ups
Sit Ups
Pull Ups

Reps Breakdown:
66
75
32

10 min AMRAP

10 burpee box jumps 20/24"
10 single DB thruster L @ 22.5/15kg
10 single DB thruster R

Rest 2min

12 burpee box jumps 20/24"
12 single DB thruster L
12 single DB thruster R

Rest 2min

14 burpee box jumps 20/24"
14 single DB thruster L
14 single DB thruster R

50-40-30-20-10
Deadlift
Hang Power Clean
Situps
Back Squats

Run 400m at the end of each round

EMOM x 6:

20 KB swings US @24kg
15 box jumps @24inch
10 cal Asshole bike
1 min rest

3 kierrosta, 20 time gap

Kyykkyhyppy kuminauhalla 15
vuorikiipeilijä x 12
Punnerrus + maastaveto x 12
hyppy 180 astetta painolla x 12,
Db x 2 clean + työntö x 12,
Burpee sivulaukalla x 12

Soutaessa tasainen vauhti ja raakarinnallevetojen ensimmäinen maasta, loput riipusta.

3 sets:
-3x push press + 3x push jerk
-rest 2min between

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a dumbbell overhead lunge
20 russian twist
10 dumbbell hopovers

Finisher
60 rtw
1:00 samson per