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

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top.

Row 2000m
DU 200
Run 1,6km

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

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25

3sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

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.

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

3 kierrosta
1 min max reps DU
1 min max reps lunge
1 min max reps burpee

Ski

4 x 1250m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.