Alkavalla 2 minuutilla x 5, nouseva paino
3 x rinnalleveto raakana + työntö saksaten, paussit vastaanotossa ja dipin ala-asennossa

For time:

40 wallball
50 box jump overs
60 back squat (60/50kg)
70 lunges
80 cal bike

4x3min Macho Man, 3min lepo kierrosten välissä

3 raaka rinnalleveto
3 etukyykky
3 työntö

Nosta painoa kierrosten välissä

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

**WU
6-8min. at easy pace
**8m bear walk
5+5 push press
10x russian twist
12x plank shoulder tap
10x KB/DB swing

A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm

A) for time:
80 thruster @50/30
*every time you break perform 20 sit up

Cap 20'

B) amrap 20'

6 g2oh w/t plate 15/10
12 push up
24 alt lunge w/t plate 15/10

Bench press 3x5@heavy weight
+
5rft:
10 TTB
15 Burpees

3 Rondas
500 row
15 thruster Db 22/15
9 mu bar

Non stop 30 minutes ROW