8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

A,
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1x20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

Single Leg Box Step-ups- 2x15 L/15 R
Single Arm Landmine Muscle Snatches- 2x10 L/10 R

B,
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches @52/34kg
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4+rounds

C,
Tabata Hip Extension Hold
Tabata L Side Plank
Tabata Hollow Hold
Tabata R Side Plank

Complete with 20 secs of work and 10 secs of rest until you complete 4 full rounds.

For time:

30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:

100 Double Unders
30 Overhead Squat

35/25kg

( 15 - 25 )

• If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
• Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
• With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

W.UP
MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
PVC+MOBILITY
AMRAP 7'
10 Hang Power Clean and Jerk EMPTY BB
20 Double Unders
30" Wall Sit
40" CRUNCH

STRENGHT WL
“Touch and Go” Push Jerk
10-8-6-2
ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

Scoring:

FOR TIME
4 RND
12 empty BB FRONT SQUAT
9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
Rest 30" TRA I RND

REST 3'

21-15-9
STRICT HSPU
STRICT RING DIP (VEST O SOVRACCARICO)
HRPU (VEST O SOVRACCARICO)

Scoring:

SKILL
15'
Pratica HSW
4X40" HOLLOW POSITION CON DISCO
3X30 HOLLOW ROCK
- LAVORARE A MURO E LIBERO
- A MURO FRONT FACE

Scoring:

WOD
AMRAP 15'
6 Power Clean 75-80kg/40-50kg
9 Lateral Bar Burpees
12 Pull-up

OPZIONALE
EMOM

OGNI 5' PER 4 SET
500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
100 DU

LAVORO BRACCIA:
6 SET REST 90" TRA I SET
5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

8 REP SINGLE ARM DI CURL X LATO
PER UN TOTALE DI 5 SET
NO REST TRA I LATI
REST 90" TRA I SET

AMRAP 10 Min
Lunge 20
Run 50
Rest 5:00
Then
AMRAP 10 min
5 Pull-up
10 Push-up

W.UP
Mobility spalle e anche Nicolas Erbini

AMRAP 8'
20 CAL.
10 KB Taters
youtu.be/82gxfvmXZ-4
20 DU/40 SU
REST 2'

3RND
Wall Sit 45-60"
Plank 45-60"

STRENGHT WL
W,UP
4-3 RND
Kettlebell Front Squat 10-12

Standing Calf Raise
10 right leg
10 left leg
10 both legs together
(30 total)

(adeguare il carico indicato alle proprie capacità e massimali)

AMRAP 3'
Cluster 50/35KG
1' FRONT FACING BURPEES
REST 1'
AMRAP 3'
Cluster 60/45KG
90" FRONT FACING BURPEES
AMRAP 3'
Clusters 70/55KG
2' FRONT FACING BURPEES

WOD
"RHINOCEROS"
FOR TIME
6 RND
30DU
15 OHS 35/25KG
10 C2B
7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

AMRAP 20:
1,000 Meter Assault Bike/500 Meter Row
50 Russian Kettlebell Swings (24/16)
30 Box Jumps

EMOM x 9 MINUTES
MIN 1 - 8/8 SA DB Upright Rows
MIN 2 - :30-45 Hollow Hold
MIN 3 - :45 EZ Bike/ Jog/ Walk

5 x 5 maastaveto, AHAP

Front Squat 42.5/30
HR Push Up
200m run after each rnd (2 kierrosta käytävässä)