E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
3 rounds
200m run
20 squats
Straight into...
2 rounds
400m run
30kb swing
Straight into…
800m run
40 Burpees

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

16 min AMRAP
5 Power cleans 135/95
10 burpees
15/12 bike or row

E2M for 16min
1: Max set strict ctb chin ups
2: Max reps bench press 60/40kg
3: Max set strict pull ups
4: Max reps bench press
5: Max set C2B pull ups
6: Max reps bench press
7: Max set pull ups
8: Max reps bench press
Scale to a pull up variation you can manage all 4 rounds. Banded, jumping or ring rows.

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Eiline/Lepo

4-6 x 15m Hill Sprints
Sprint hard and fast.
Rest as needed until your HR is under 120bpm and then sprint again.

3 Rounds:
800 Meter Run
50 Wallballs (20/14lbs)
20 One hand Devil Presses (22.5/15kg)

A. Warm Up

3 Rnd
10 Plates Box Step Up (salite sul box tenendo un disco per mano)
30/40" H. Hold
200mt run (40du)

B.
Forza
EMOM 8'
6 Power Clean
3 burpees over

C.
AMRAP 2' x 4
3 Box Jump Over
3 Thruster
6/6, 9/9, etc..
Rest 1'
Partite
dall'ultima serie

D.
4 Rnd
2' DU
1'Rest
3' DU
1' Rest
4' DU
1' Rest

E. For Time
6 Rnd
40" m. climb
20 Push Up

F.
3 RND

3×30" Plank

4×15 L-Seated BB Strict Press

5×20 R. Twist

”No more B/S”
20-18-16-14-12-10-8-6-4-2
Burpees
Kb swing