C.
Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

" 7rft
15 Push Ups
10 Sumo Deadlift High Pulls (40/30)
15 WB Sit Ups (9/7)"

ADVANCED:

"7 rft
10 Ring Dips
8 SDLHP (60/40)
10 Toes to Bar"

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

RCVR(30)
walk, jog, bike, move....

Finisher
1:00 plank

150 wall balls for time

every time you break, perform 15 good mornings 40/30kg

For time
1 000 double-unders
*At the start of each minute perform 5 burpees

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
67.5-72.5% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
72.5-77.5% 1RM

Running o´clock

AMRAP 5
4 C2B
12 cal ab.
...directly into
15-12-9
Front squat 45/30kg
Toes to bar
Devils press 2x22,5/2x15kg

Strength (load)

Back squats, 5 sets of 8 @ RPE 8
Lift every 3:00

Leuanveto-progressioita:

5 x 2 negative pull ups

3 x max reps rope lowers

3 Rds:

10 + 10 Bulgarian split squat
12 Scapular push ups
:30 HS hold
10m Deathwalk /w dumbbell