A. W.UP
1' HS Hold
PVC+MOBILITY
POI
20-15-10
Goblet Squat
Ski Cal.

B. forza
10 Squat Clean & Jerk @70%
Rest :1'
8 Squat Clean & Jerk @75%
Rest :1'
6 Squat Clean & Jerk @77.5%

C. For Time
30-20-10
DB Box Step Over
W. Ball
TTB
Target Time: 11-16'

D. Skill
Every 4' for 20'
1 Max Set of Strict HSPU
Target: ALMENO 10-12 REP
Opzioni scalabilità
Kipping HSPU
-Push Ups
-DB Press

For time:

3 rnd of:

30 KB A.Swing @24/16kg

20 Burpees

50 Double Unders or 100 SU

20 Burpees

30 KB R. Swing @24/16kg

Deadlift 20-15-10 reps

For 20 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Martedi 250220

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up

B) 100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

For Time with a partner (You go, I go)
6 Rope Climbs
26 Hang Power Snatches @40/30kg
99 Wall Ball Shots @9/6kg
30 Toes-to-Bars
6 Rope Climbs
15 Muscle-Ups
30 Handstand Push-Ups
99 Double-Unders
26 One-Arm Kettlebell Thrusters @24/16kg
1 mile Run

TC:35'

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

---

Thoracic Flow video and Snatch Drills video

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

A

Warm up pvc

Mobility with loop band 

B

Press back pvc 10+ 5 in buca,
3 clean,
3 muscle clean & press,
gomiti avanti alt. 20;
esegui tutto con pvc poi bilancere vuoto poi con poco carico 

6 set : 6 strict Press 77%

12 front rack lunges 2' REST

Dl 3x8 (singole ) 77% 2' REST

C

C1

ENDURANCE 

3000mt Row

2000mt Skierg

1000mt Bike

C2

GYMNASTIC 

6x every 60”

     10 deficit Push Up

      In the remaining time

      Max Hspu Strict

Rest 2’

D

Wod a team
AMRAP 40'

50 PC (50/35kg)
400MT RUN S.
30 BJO
20 ALT. DB SNATCH
100MT F. CARRY (A)
MAX CAL. BIKE (B)
10 HSPU S.
20 DB STEP OVER
30 TTB
40 CAL. ROW
50DU S.