• 90s. Row/Bike

• 2x
  8 DB Deadlift
  8 DB Front squat

• 45s. Row/Bike

• 2x
  6 DB Hang Power clean
  6 Burpee

• Mobility...

• Work on Deadlift

3 rounds for time of

• 1,000-m row
• 50 wall-ball shots
• 100-ft. handstand walk
• 100 double-unders

Women 14-lb. ball to 9 ft
Men 20-lb. ball to 10 ft.

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

6min amrap
8-12-16…
Cal on rower
Between each set 20 air squats
3min rest
6min amrap:
8-12-16…
Rkb swings 32/24kg
Between each set 20 Mountain climbers
3 min rest
6min amrap:
8-12-16…
DB Push press
Between each set 20 Sit ups

75 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+5

2.Strength
A. Bench press 8 RM

B. 3x6 @ 8 RM

C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension

12-9-6 reps for time of

• Single-arm overhead squats, left arm
• Single-arm overhead squats, right arm
• Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

For Time:
800m Run
21 Snatches (135/95)
800m Run
21 Clean & Jerks (135/95)
800m Run
21 Thrusters (135/95)

KILOS – 61/43

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

In Teams of 4

AMRAP 6:
Buy in:
2 x 7 wheelbarrel walk
Then:
- single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

Score: Total Reps

A
Warm Up

5' bike
PVC+MOBILITY

B . forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%

C
forza
S. Press
3×10

D
forza
AMRAP 1'
Max Rep Power Clean @60%
Rest 3'
AMRAP 90"
Max Rep Power Clean @70%
Rest 3'
AMRAP 2'
Max Rep Power Clean @80%

E
WOD ENDURANCE

F. Opzionale
Shoulder Taps o in alter. HS Holds
3x 1'
GHD Sit Up
4×15

5x 20"
Weighted OHS HOLD