E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU

W.UP
PIKE STRETCH: 2' HOLD
BARBELL THORACIC EXTENSION: 2'
CHIL'S POSE ON BOX: 2'

SCEGLIERE A o B

A) 5' HIGH QUALITY DU

SCEGLIERE UN NUMERO DI DU UNBROKEN E LAVORARE PER IL TEMPO INDICATO: ES. SE HO 10 DU UNBROKEN, LAVORERO' CON QUEL NUMERO .
AUMENTO DI POCHE REP SOLO SE HO I 10 PER ALMENO 4/5 SET

B) 5' ROW O RUN EASY

W.UP 2
PULL-UP STRICT
15- 20 SETS DA 3-5 REP

4-5 X 10 PLANK PUSH-UP

STRENGHT
For Time
40 Front Squat @60% 1RM

WOD
Cassowary

AMRAP 15'

15 W. BALL
7 PULL-UP
15 OHS
7 C2B
ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
20 DRAGON FLAG + 20 SIT-UP CON DISCO PESANTE

REST 90"

AMRAP 15'

15 BB W.L.FR
7 BURPEES CON JUMP instagram.com/p/B_I6c1mpkHu/?igshid=1ocp3ag1t34cj
15 BENT ROW
7 PISTOL SQUAT

ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
20 DRAGON FLAG + 20 SIT-UP CON DISCO PESANTE

REST 5'

5RND

250/200MT RUN / ROW
10 (5+5) KB HANG CLEAN+PUSH PRESS
5 DL70%+ 1RM
5 BOX JUMP (PARTENZA DA SEDUTO)

ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
2' PLANK
REST 90"
2' PLANK

Bench press 5 RM, then 3x4 @ same weight

3 rfq

6/6 DB split squats 2x25kg
6/6 DB curtsy lunge
1:00 DB farmer holds

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 ski erg @easy/mod pace
5 push up to downdog
10 ring row
15 air squats
5 sit to stand rope climbs (legs on ground whole time)

Banded Pull-throughs: 4 x 25. Rest 60s.

Leuka

Pre-WOD:
- Work up to a heavy Thruster

WOD - Thrusters (#95/65)-On the Minute, Every Minute:
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
etc.....until failure*

*At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

Post:
50 GHD Sit Ups
100 Situps

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower