A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Completed "partner" option for Murph. 50/50 on work with partner, moved through each movement before moving on to next.

Row 1,000m as fast as possible.

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

W.UP
Routine mobility (N. Erbini)
poi
3x40" HOLLOW ROCK

POI

20-15-10
KB Deadlift
PIKE PUSH-UP
Cal.- Row/40-30-20 du

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @65-67%

Conditioning
For Time
4 Rnd
8 POWER CLEAN
4 BMU/RING
10 POWER CLEAN
4 BMU/RING
80 DU

CARICO (70-60/50-40KG)

OPTIONAL LEG
3-4 RND

Kettlebell Squat Side Lunge Complex 10-12 PER LATO
(ESEGUIRE UN GOBLET SQUAT E POI UN LATERAL SQUAT A DX UN GOBLET SQUAT E POI UN LATERAL SQUAT A SX)

SUPER SET
Jump Squats 10

REST 90"

Scoring:

SKILL - SNATCH
OGNI 90" PER 12'

1 Drop Snatch + 2 Pause OHS (3" NELLA MASSIMA ACCOSCIATA)
youtu.be/zX3VV2MSy7w
(DROP SNATCH)

OGNI MINUTO PER 10'
1-2 REP SQUAT SNATCH (60-70%)

WOD - FOR REP
AMRAP 9'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 7'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 5'
300mt ROW/200m Run
10mt HSW

(HSW= LIBERE/A MURO/PIEDI SUL BOX O SUPPORTO.
NEL CASO NON SI HA LA SKILL, CONSIDERARE 90" PER LE VERSIONI SCALATE)

OPTIONAL

Strict Toes to Bar 3×10

Dumbbell Push Press 5×20

PARTE A

Snatch warm up
Then 3 round
Lat back sbarra 10
Triceps band 15
Divebomber 10

PARTE B

Strict Press + push Press + push jerk :

6+7+7 ( dopo ogni set 30’’ hollow position)

6 + 6 + 6
5 + 6 + 5
4 + 5 + 5
3 + 5 + 4
2 + 4 + 4
‼️‼️ 70 % del massimale di strict Press e tenere per tutte le rep. Rest tra i set 2’

PARTE C

C1

EMOM 6’

10 WallBall 9/6kg + 1 Burpees

10 WallBall 9/6kg + 2 Burpees

...

(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 6)

Rest 2’

EMOM 6’

10 WallBall 9/6kg + 7 Burpees

10 WallBall 9/6kg + 8 Burpees

...

(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 12)

C2

20’ EMOM

5 Pull Ups

10 Push Up

15 Air Squat

With Vest

(Se non riesco a tenerlo EMOM, lavorare in AMRAP)

PARTE D

WOD1
OGNI 5' X 3 SET
Rest 2:00
21 Ring Dip
21 STOH 60-50/45-35KG
Max Rope Climb nel tempo rimanente

WOD2
5-10-15-20-25
pull up
thruster 45/30kg

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Alkulämmittely ja mobility

8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min AMRAP
10 jalkojen nostot kk yli
5+5 rive kp/kk
30 naruhyppyä

Loppuvenyttelyt

Basic Endurance

Bike 15min
Row 15 min
Ski 15 min