30 x Clean, front squat, jerk, splitjerk
10x40kg, 7x42,5, 3x45 👍🏻

Emom
5 rnds
2 pullups
30 Du
10 DL (52,5kg)
5-10 HSPU
15 Pushup

Alkulämmittely leikkiä ja mobility

Harjoitellaan heittämistä

5 kierrosta 20s/ 10s
Roikkumista
Levylle hyppy
Rapukävely
Patsas
Kspito

Loppuvenyttelyt

Tänään hikoillaan Marikan synttäreiden kunniaksi!

4 rounds

18 x kb swing 32/24
18 x double unders
18 x HSPU
18 x power clean 50/35

After 4 rounds,
Buy out: 400 m run

Time cap 30 min, if you beat the time cap perform a buy out run. Score is total time after the run or reps (if timecap)

4 Sets - Focus on control of each movement - move slow and deliberately

6-8 Half Kneeling Bottom Up KB Press/arm
rest 30sec
12 Lateral Band Walks
rest 30sec
12 Scapular Push Ups on Elbows
rest 60sec

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• 3 Round of:
Toes to Bar 21 reps
Handstand Push Ups 15 reps
Strict Chin Ups 9 reps

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

5 x Front Squats (75-85%)
rest 10s
10 x Walking Lunge steps w/B.B, DB or KB
rest 3min btw sets

A.
pvc+mobility

Warm-up
3RND
12 Empty Bar Press
10 Empty Bar Thruster
ROW 300mt

B.
Warm Up P. Clean
Fare pausa nella posizione di front rack e fare poi un jerk per ogni rep
4×3 @ 40-60% 1RM

C.

Hang Clean
EMOM ogni 2' per 12'
3 Reps @ 70%+
e fare un push jerk solo all'ultima rep

D.

AMRAP 12'
15 A. swing
12 Burpees Target
9 Strict HSPU

E.

6 RND
Sprint 20/10 Cal. Bike
Rest 3'

Lavoro Opzionale

A1
Dumbbell Push Press one arm

4×12

poi

Sots Press
(partenza da rack)
5×5

S.Press
2×10

poi

1 Rep ogni 60" per 12'

aumeantare il carico ogni set

Gymnastics
10 Rnd
Run 100mt/200mt ROW

1 Rope Climb

Three rounds for time of:
10 Deadlifts (315/205 lbs)
15 Pull-Ups
Rest until the running clock hits 10:00, and then…

For time:
Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Record the total time.