3 Sets - Focus on control of each movement - move slow and deliberately
10 Quadruped Hip Ext/leg
rest 15sec
30sec Forearm Plank
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls
rest 60sec

3-5 Rounds for quality:
15 GHD Sit-ups / Abmat Froggy Sit-ups
30sec Plank Hold
15 Weighted UB Superman Rocks (holding small 2,5kg plate)

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

Engine

5 Sets Of:

AMRAP 3

• 22 Cal Echo
  +AMRAP: Max Cal Row

• Easy 3min bike between sets

METCON
0:00-10:00 AMRAP:
400 Meter Run
20 Wall balls (20, 14)
50 Double Unders

12:00-22:00 AMRAP:
400 Meter Run
10 DB Hang Power Cleans (50, 35)
30 Air Squats

22:00-32:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

EXTRA CREDIT
Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.

Warmup
10 DU
2 rds
10 squats
10 leg lifts
10 bench dips

Pullups
6-5-4-3-3

Bench
Warmup
2x5 at 25 kg

3x5
32.5 -- did 42.5 on accident
37.5
42.5 -- did 40 due to early mistake

WOD:
800m run
70 squats
60 DB swings 14kg
50 situps
40 pushups (went to knees at 20)
30 DB deadlifts 14kg
20 HSPU (did inverted on bench)
forgot to time.

10 min AMRAP 1
5 x Pull up
10 x Box over burpee
15/ 12 cal row

Rest 2 min

10 min AMRAP 2
10 x push up
15 thurster
20 x deadlift

Rest 2 min

10 min AMRAP 3
15 x air squat
20 x kettlebell clean and jerk
25 x kettlebell swing

RX weights
Barbell 42,5 kg/ 30 kg
Kettlebell 24 kg/ 16 kg