AMRAP15
5-10 HSPU
5+5 DB push press
10/7cal ergo of your choice

Wodeille viettää Jennin Synttäreitä :)

On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of "Cindy"

"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
 
*Pick Up Where You Left Off Each Round 

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

Ring Muscle-up

Max (unbroken) reps in 40-seconds

-> BMU

Metcon (Time)
BUY IN: 100 DU's
21-15*-9*
Overhead Plate Lunges (45/25)
T2B
* Rope Climb Before/After and B/W RDS
BUY OUT: 100 DU's

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

11min. amrap
16x jump over line/object
16x russian twist
8x box step up
8x V-up (scaled sit up)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30