3:00 run/row/bike

2 rounds
10 good mornings with empty barbell
10 single leg Romanian deadlift with KB

Spend 5 mins warming up Deadlifts

WOD with partner
80 cal bike (sub 100 cal row)
80 deadlifts 115/75
80 burpees

60 cal bike (sub 80 cal row)
60 deadlifts 135/95
60 burpees

40 cal bike (sub 50 cal row)
40 deadlifts 165/115
40 burpees

20 cal bike (sub 30 cal row)
20 deadlifts 195/135
20 burpees

*45 min time cap

Leppee

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

155 min
Warm up for 20 min

1.BCTB
- Bfly 5x8
- Box 4x8

2.WL
A. Snatch
A. Snatch pyramid work
1x3x80 % 42
1x2x85 % 45
1x1x90 % 48
1x3x85 % 45
1x2x90 % 48
1x1x92-94 % 51

B. Snatch consistency work
30 Power snatch for time in sets of 5 TNG reps x 65 % of your power snatch 1 RM
- 30 kg (45 kg)
- 2.46

3.Back squat
5x80 % - 72
5x85 % - 77
5x85+ % - 79
5x75 % - 67
New set every 3 minutes

4.Accessory
20-16-14-12 reps of:
Romanian deadlift - 40 kg
*After each completed set do:
5 Jumps with empty barbell

6x 30s On/ 30s Off

1) kbs
2) sit up
3) box jump
4) plank hold

Total 24min

7 RFT:

21 walking lunges
15 C2B
9 burpees
* 20 lbs weightvest

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

2 Sets :

8 Rounds

20 Second Sprint
40 Second Rest

4 Minutes Rest between sets.

• The goal here is complete roughly the same number each set.

• Score total calories each set .

Hyvää Juhannusta!