15 stations: 1 min ON - 1 min OFF
- Cal Row.
- Rope Climb.
- Back simgle unders.
- Wall Climb.
- Box Jumps (24"/20").
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Step ups Kb 24/16 kgs (20"/14").
- Pull Ups.
- Empuje de trineo (60/40 kgs).
- Back GHD.
- Jumps over the tire.
- Clapping Push ups.
- Lunges (40/20 kgs).

Hollow/arch

AMRAP 8 minutes:

10 Squat Snatch 40/30kg
20 Handrelease Push ups
200m Run

Can also be done with a power snatch and overhead squat counting as one rep together.

E2MOM 20 minutes

5x3 Power Clean and press

With 5 warmup sets build from an empty bar to a heavy set of 3 reps with great technique.
Do a total of 5 work sets at this weight.
Lift in pairs.

5 rounds for time of:

50 Thrusters 25/15kg

50 Double Unders (of max 1 min)

• (Solo per Giada e chi ne ha bisogno) 15 Min Practice of:
Handstand Weight Shifts

Handstand Shoulder Taps https://www.youtube.co/watch?v=ZehKL4FAuVA
Focus sullo stare in Chest to Wall con il naso il più possibile vicino al muro Wall Climb 1 rep + Handstand Walk 5-10 m
Seleziona una o più esercizi e lavora su quelli
• (Solo per Giada e chi ne ha bisogno) 10-15 Min Practice of:
Tap Swing + Hip Pull

Focus sul mantenimento della corretta Hollow position, sullo Swing senza muovere dall’asse verticale gli anelli e della coretta trazione all’altezza delle anche.

DB \ KB squat clean & jerk

For Time

1k Row
40m HS Walk
60 DB squat Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@30/24

10 Pull Ups
20 Push Ups
30 Dips
40 Air Squats
50 Russian Twists (W/15#KB)
:25 Handstand Hold

#Strength
3 @ RPE 8; 1/2 repeat of:

• BB bench press (touch & go)