5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

A. Warm Up
3' BIKE
3 RND
20"L-Sit Hold
30" Duck Walk
10 Empty Bar Front Squat

B - forza
OGNI 2' PER 18' 9 SET
BOTTOM POSITION 3" FRONT SQUAT
Set 1: 50-60% @1RM
Sets 2-8: AUMENTARE IL CARICO A OGNI SET
Set 9: MAX REP CON ULTIMO CARICO

C. For Time
4 RND
20 Power Snatch (60-50/45-35KG)
100m D-BALL Carry (50/25KG)
15 HSPU

D. For Time
10 RND
10/7 Cal. Ski
10 Box Jump Over
Rest 40" tra i set
E. Opzionale

E1 row
30" = 13/9 cal.
60" = 25/18 cal.
90" = 38/30 cal.
2' = 50/42 cal.
2':30 = 64/50 cal.
3':00 = 78/60 cal.

E2. Lavoro accessorio Opzionale
Strict TTB
3×10
Barbell Good Morning
4×15
DB Push Press
5×20

“Tabata this”
Tabata
Row for cal
Pull ups
Push ups
Squats
Sit-ups
Score is worst set of every exercise combined.

For Time:

800m Run
30 CTB Pull-Ups
30 Overhead Squats (115/85)
400m Run
15 CTB Pull-Ups
15 Overhead Squats (115/85)

Kilos: 52/38

10-9-8-7-6-5-4-3-2-1:

• Strict Pull-ups
• x2 Air Squats
• Strict HSPU
• x2 Sit-ups

WOD
"Annie"
50-40-30-20-10
DU/lateral jump
sit up
(tarvittaessa puolita määrät)

2/3 KAREN

For time

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

• 1-1-1-1-1-1 of:
BB Squat Snatch
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.