For time

20 Power Snatches (115/85)
20 Burpee CTB Pull-Ups
20 Overhead Squats (115/85)
20 Burpee CTB Pull-Ups
20 Squat Snatches (115/85)

PU Bar 6″ Above Max Reach

KILOS 52/38

25 minutes for quality:

8 + 8 DB Dow
12 Biceps Curl, with barbell
15 L-Sit Ups
12 Triceps Press w/ DB

Rest btw. movement as needed

Row 10K

7:00 AMRAP:
max rep Kettlebell Swings, 16 kg
max rep Kettlebell Facing Burpees
Ascending 3 reps
24 Double Unders

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)

CHEST TO BAR

5-4-4-4-3

A/ AMRAP 12'
8 Skull Crusher w BB
45" BB Curl Hold

B/ EMOM 24'
1/ 15 m Sled Push
2/ 2-3 Wall Climb
3/ 2-3 Dirty DB complex ;) @2x25/20kg
4/ 10 sit up w plate

10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP