• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

A: Metabolic

3 rounds
500 metres rowing
15 burpees
15 jumping pullups

B: WOD

8min AMRAP
10 Deadlift
10 KB Shoulder press

• 6 Min EMOM of:
BB Squat Snatch
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps

WL
find 3 heavy snatch in 15'

Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

35 minutes, :40 on, :20 of

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch
6 min : Rope Climb
7 min : Single Unders

ja venyttelyt.

Tai uintia.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Find your one rep max Snatch in 8min

EMOM 8 (70% 1RM)
1x Snatch + 2x OHS

Amrap 8min
10x Bar over burpee
20x Air sq
30x Sit up

Kapea penkki max1
Vinopenkki käsipainoilla 4x8-12
Leuat 5 sarjaa eri otteilla (toistot 6-12)

• 4 Round of:
Rope Climb 3 reps
GHD Sit Ups 21 reps
GHD Hip Exstensions 21 reps
(Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))