• 12 Min AMRAP of:
Double DB Devil Press (2X22.5/15Kg) 2 reps
C2B Pull Ups 2 reps
Double DB Devil Press 4 reps
C2B Pull Ups 4 reps
Double DB Devil Press 6 reps
C2B Pull Ups 6 reps
Etc.

Day 3
KettleBell swings 3 x 15
Deadlift 5 x 15
Incline / seated dumbell press 3 x 10
Standing Calf raise - 4 x 20
Seated Calf raise - weighted - 3 x 15
MedicneBall ab throws - 4 x 15
Poliquin latteral raise weighted- 3 x 10

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

• For Time:
C2B Pull Ups 30/20 reps
Assault Bike 1000 m
BB Overhead Squats (60/40Kg) 15 reps
Assault Bike 1000 m
BB Overhead Squats (60/40Kg) 15 reps
Assault Bike 1000 m
C2B Pull Ups 30/20 reps

For time

• 50 double-unders
• 50 sit-ups
• 5 presses to handstand
• 40 double-unders
• 40 sit-ups
• 4 presses to handstand
• 30 double-unders
• 30 sit-ups
• 3 presses to handstand
• 20 double-unders
• 20 sit-ups
• 2 presses to handstand
• 10 double-unders
• 10 sit-ups
• 1 presses to handstand

• For Time:
One-Arm DB Thrusters Dx (22.5/15Kg) 15 reps
One-Arm DB Thrusters Sx (22.5/15Kg) 15 reps
Row 30/20 Kcal
One-Arm DB Thrusters Dx 12 reps
One-Arm DB Thrusters Sx 12 reps
Row 24/17 Kcal
One-Arm DB Thrusters Dx 9 reps
One-Arm DB Thrusters Sx 9 reps
Row 18/13 Kcal

A
A. Warm Up
60" Bike (LEGGERO)
30" PLANK
60" Bike (MEDIO)
30" H. POSITION
60" Bike (PESANTE)
30" LATERAL PLANK (DX)
60" Bike (MEDIO)
30" LATERAL PLANK (SX)
60" Bike (LEGGERO)
RIPETERE 2RND

B. Cardio
20' Ski

C. Skill – For Completion

Weakness

D. Legless Rope Climb

Raggiungere almeno 10 rope climb
in più set

D1. Strict Pull Up

20-30 rep in piu set

D2. BMU
Raggiungere almeno 10BMU
in più set

D3. HSPU STIRCT
Raggiungere almeno 30 HSPU STRICT
in più set

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Warm up
3 rounds
10 cal bike or row
10 good mornings
10 wallballs with lightweight

With a partner
300 wallballs 20/14
EMOM both partners do 5 burpees
* Start workout with wallballs
* You do not have to wait for both partners to finish burpees before starting wallballs
* Only 1 person working on wallballs at a time

• For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
Every 2:00 including 0:00 perform:
Double KB Thrusters 8 reps
Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
peso delle KB tra 2X16-24/12-16Kg

Hang snatch pull 4x10 reps