4 RFT
20/15 cal Row
2 Wall Walks
14 DB Snatch

12 min EMOM
min 1 - 1-2 rope climbs
min 2 - 30 double unders
min 3 - 30 sec tripod hold

And then...
Kipping Handstand Push Ups
5x5

5 rounds

7 powerclean + 7 front squats + 7 push press + 7 back squats

Rest 2 min between the set

weight 50 % of front squat 1 RM

MIDLINE CONDITIONING
For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups 7,5kg/5kg
Assault Bike Calories

Strength
Anterior
5-5-3-3-3-1-1-1-1
Push Press

30 sec plank hold after each

Metcon
Amrap 21
1 Circle Run
9 Banded Shoulder Fly
15 Banded Curl
21 Banded Fly

In 5 Min O’Clock of:
BB Low Hang Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

PARTNER WOD
SPLIT ANY WAY YOU WANT

ANGIE
100 PULLUP
100 PUSHUP
100 SITUP
100 SQUAT

1) Double DB Bent-over Rows:
3 x 10-12. Rest 30s

2) Weighted Plank:
3 x 30s. Rest 60s.

COACH JOSH FORGOT TO PROGRAM THIS DAY SO HAVE FUN AND MAKE ONE UP

For time
50-40-30-20-10
DBs/KBs or barbell for Push press
Row for Calories
For example: you will do 50 push press. Then you will do your 50 calorie row, then 40 push press and 40 calorie row etc.

Rest in between WODs

20 min. AMRAP
5 hand release push ups
10 burpees
15 air squats

• if the class size is large then one group can do AMRAP while other group completes WOD with push press/ row