5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

6 mins
0-3 mins Max Row Cal
3-7 mins Max Push Ups
6 mins
0-3 mins max Pistols
3-6 Mins Max DU
6 mins
0-3 mins max Weighted Walking Lunges
3-6 mins max Pull Ups

Emom 10:
Odd: 3-10 strict c2b
Even: 10-25 ghd sit-up

Rest 3 min

Emom 10:
Odd: 5 strict hspu ( use deficit)
Even: 15-30 backextension

Rest 3 min

Emom 10:
Odd: 5-15 ring push-up
Even: 6 barbell Bentover row ( lay on bench)

Alternating On the Minute x 16
Odd – 15 Calorie Row
Even – 12 GHD Sit-Ups

Metcon
Run 1 Mile then
3 Rounds of:
21-15-9
KB Squat Clean and Jerk
Russian Twist

210-150-90
Jump Rope

WOD
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

A.
Mobility+PVC

W.up
2rnd
2' Wall Squat
90" H. Hold
60" H.position + plates
Poi
3 Rnd
10 Horizontal Ring Row
20 push-up
10 Lateral Bar Burpees over KB
10+10 KB Hang Power Clean

B.

Strenght WL
W.Up
partite con @30% e arrivare @60%
poi iniziare i set

Squat Clean
6×5 @60%
Drop and Reset NO Unbroken
Rest 90" tra i set

C.
FOR TIME
15-12-9-6
C2B/
Power Snatch 40-50/25-35kg

D.
CONDITIONING - For rep
4 rnd
AMRAP 3'
Max DU
AMRAP 2'
BB Front rack
AMRAP 1'
Sit Up+Plates
Rest 2'

E.
OPZIONALE
V-Up Complex 3×10

Pistol 4×16 (8 per lato)

For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)

Kilos: 32/24

1. Etsi leuanvetopaikka, mikä tahansa muu kuin oikea leuanveto tanko!

Tee siinä 3 x max toistot leuanvetoja / 3 x 5 negatiivinen leuka / max aika roikunta

1. Tee 3 x max reps tiukka HSPU seinää vasten TAI jalat penkillä

2. EMOM 15

*10-15 boxidippi
*20 sec L-sit pito penkilloä
*20 + 20 sec kylkilankku

Loppuun

5 min AMRAP DU

Warm Up
Run 250 M.
125 Jump Rope
75 Core Reps
25 Banded Rack Pull Reps

Muscle
5 x 2
Deadlift
Clean
Front Squat
Push Press
Back Squat
Military Press
Bench Press
Barbell Row
Pull Up
Ring Dip
Chin Up

Metcon