• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 8/6 reps

55 cal row + 30 rower over burpees for time

Record the time for row and for burpees separately

12min emom:
1: Straight arm plate raise x8
2: Knuckle push ups x8
3: Wall climb +10sec hold in top x2
4: Alternating pistols x8
+
Snatch 5x2 @80%
Snatch DL 5x3 @110% 1RM snatch
Back squat 4x5 @77,5%
+
21-15-9:
Burpees box jumps
Alternating DB snatch 20/15

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sled Pull.

4 sets:
10 Deadlift
10 Shoulder press

Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
Jyrkkä vinopenkki 5x8-12
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

Bench Press
4x10

• 30 Interval of:
Assault Bike 0:30 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
da 0:30 è quindi di circa 6 Kcal.

EMOM 16

1 min max reps Kuula pukin yli, itse pukin yli reps
12 DB weighted front rack lunge (2 x 35 lbs)
1 min max reps säkki korkean boxin yli, itse boxin yli
1 min lepo