Thruster 5 RM

Bench press 5x5
+
Strict pull ups 3xMax
+
Db Shoulder flys 3xMax
+
Cable or banded triceps push downs 3xMax

5-10 Down Dog to Cobra video + Kangaroo Flow video

RestDay!

15 x WB
15 x KB Swing 32/20
15 x Box Jump

3rft
800m run
10 Tire flips
20 FC Walking Lunges 16/12kg kb

A

A.Warm Up
pvc+mobility
Row 2km

B. Forza
Deadlift Emom ogni 2' per 4 set
1×6@65%
1×5@75%
1×4@85%
1×1@95%
Touch and Go

C . For Time
Fran
21-15-9
Thrusters 45/30
Pull Ups
Rest 5'
Fran
21-15-9
Thrusters 45/30
Pull Ups
Rest 5'
Fran
21-15-9
Thrusters 45/30
Pull Ups

D. Skill – For Completion
3 Rnd
15 R-Arm KB Clean
15 L-Arm KB Clean
R1:15/10kg
R2: 20/15
R3:25/20
poi
3 Rnd
15 Double KB Clean
R1: 16/6
R2: 20/8
R3: 24/12

E. Conditioning – For Time
40-30-20-10
A. swing
HSPU
Calorie Ski (30/22/16/8 donne)

F – For Reps
AMRAP 2' x 3
Run 300m
Max Bar Facing Burpees nel tempo rimanente
Rest 4'

21-15-9
Thrusters@40
Pullups

Scaled Version
21-15-9
Wallballs shots
Ring Rows

Jalat