5-5-5-5-5-5 of:
BB Push Press
5 @ 9 RPE
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
85% of 5 @ 9 RPE 5-5-5 reps (X231 tempo)

Warm up(0:00-8:00)
3rds
10 halo
10 pass thru
10 jax

Mobility(8:00-12:00)
1:00 couch stretch
0:30 s/a para stretch

Fittrain Intervals(20)
c/o Alchemy 365
A20:
5 Rounds:
30 seconds: Single Arm Push Press (R)
30 seconds: Single Arm Push Press (L)
1 minute: Burpees

3 minutes:
4 Single Arm Push Press (R)
4 Single Arm Push Press (L)

Opt(12)
bench press 8-7-6-5-4-3-2-1
1600m walk/run
8x3 strict pull ups

Finisher
30 w-raise
1:00 min shoulder distraction
1:00 min plank

• 45 Min Fartlek of:
Row @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 125, 250 o 500 m

For Time:
Assault Bike 2000 m
BB Deadlifts (100/70Kg) 40 reps
Ring Muscle Ups 20 rep

8 min AMRAP

10-15 DU
10 käsipainotempausta

Run 15,000 meters

-Käsilläseisonta
-ring MU voima
-tiukka leuka 3 x max reps

Pystypunnerrus 5x1

3 rounds for time of:

• 750-m row
• L-sit for same time as row

Strength / Skill:
- Work up to a heavy Jerk

WOD - For Time:
- 60 Burpees to Target
- 30 Thrusters (115#,75#)
- 15 MU (Scale as needed)

Post-WOD:
- 3x1Min Weighted Plank