EMOM 16
1.10-12 burpee to a plate
2.12-16 russian twist
3. 8-10 push up
4. 12-15 box jump

AMRAP 8

2RDS
50 Wallball
10+10 Kettlebell STOH 24/16kg
Then:
remaining time sit ups

(salin ohjelmmoinnissa)

5x5 (V2)

W.up
5' RUN/ROW
POI
PVC+MOBILITY

3 RND
10 DRAGON FLAG
10 Good Morning
20 TOE TO TOUCH
10 BANDED PULL APART
10 Push Press

Scoring:

STRENGHT & CONDITIONING
For Time:
30 Handstand Push Ups
15 Power Cleans 70/45-50
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Scoring:

WOD
"PARROT"
5 RND
250MT ROW/RUN + VEST
8 PUSH PRESS HEAVY
1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

REST 90" OGNI RND

5RND
10 DL @70% (AUMENTARE 10 REP A RND)
10 W. BALL (AUMENTARE 10 REP A RND)
5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
2 BMU ( AUMENTARE 2 REP A RND)
IN ALTERNATIVA AL BMU C2B

REST 2' A RND

Scoring:

Optional
4-5 SET
2 Rear Deltoid Raises 10-12
3 Alternating Biceps Curl 5-8 per lato

Scoring:

Complete as many rounds as possible in 25 minutes of

• 25 sumo deadlift high pulls
• 25 push-ups
• 25 thrusters
• 25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä

55-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m Row
800m Ski

Giorno 4

Warm up
Thoracic flow
Then
Specific snatch
3 deadlift snatch
3 snatch high pull
3 power snatch
3 ohs
3 snatch balance
3 hang squat snatch

Prima bilancere vuoto poi 2 set con poco peso

5x8 box jump ( tenere squat hold 3’’ e poi salto)

Front squat :
3 set

5 20" 4 20" 3 20" 2 20" 1

rest 3' 73%

5x5 dl 70% rest 2’

PARTE C

C1
3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU

AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled