(Metcon, time)
3 RFT:
500m Row
12 Knees to Elbows
21 KB Swing 24/16

Timecap: 10

AMRAP 10:
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run

• Rx+: 2/1 Legless Rope Climb
• Scaling for MU = bar MU, pull-ups/dips, self-assisted pull-ups/box dips.
• Alt. Scaling for 200m Run = 15 Row or Ski Cals or 10 Bike Cals.

Etukyykky, 5 x 5

3 x 1 x tempaus sylistä + vala-allemeno (20-40kg)

2 sets 40sec on/20sec off
- mountain climber
- heel tapa
- crunches
- windshield wipers
- flutter kicks

• 5 Round of:
Run 800 m
BB Thrusters (40Kg) 20 reps
24 Min Timecap

Alkulämmittely ja mobility

Harjoitellaan tempausta

10min amrap
+1 toisto kierroksella lisää
Burpee
Istumaannousu
Rive pallolla

Loppuvenyttelyt

2 x

30 sek lankkupito
30 sek hollow pito
30 sek max toistot abmat vatsoja

1 min selkälankku
30 sek supermiespito
15 selän ojennusta GHD penkillä

For time:
100-200-300-400-500 meters with 60 seconds rest between sets

LUNEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15