2 rounds

30 C2B
30 parallette push ups

Every min 3 burpees

Lämmittely ja mobility

Roikutaan: leukoja, t2b

10min amrap
100m laite
4 t2b
5 punnerrusta

Loppuvenyttelyt

Warm up(8)
3rds
20 jax
10 high knees
5-10 m shuttles

Mobility(4)
1:00 min elevated child's pose

Intervals(18)
4rds
1:00 min rope slam
1:00 min sandbag swing
1:00 min airdyne
1:00 min farmers carry
0:30 rest

Opt(12)
1600m walk/run
1000m row

Finisher
30 w-raise
60 kneeling crunch
1:00 min bf stretch

• 1-…-1 of:
BB Hang Squat Snatch
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.

140 min
Warm up for 20 min

1.HSW
- 20 m

2.Ring muscle up
A. Drills

B. Every 90 s. for max 12 rounds:
2 Ring muscle ups

C. Every 45 s. for max 10 rounds:
1 Ring muscle up

• Total of 40 MU

3.Snatch + Overhead squat
Build to heavy 1+2 for the day

4.Snatch pull to hold
3x3 @ 85-95 % of max Snatch
- 52.5

5.Accessory
Banded march
- 3 min of continous marching

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

A: Weighted pull ups: Build up to 3RM in 5sets

B: Partner wod
Row 500/400m each, partner in wall sit
And then
50 thrusters 40/30, partner hanging
And then
50 Kb swing, partner in plank
And then
Row 500/400m each, partner Wall sit
If Wall sit is broken before the rowing is done 10 Burpee penalty.

3 rounds for time of

• 800-m run
• 10 strict bar muscle-ups

Amrap 5
Reps 3-6-9-12-15-18....
KB swing
Box jump/box step up

10 rounds:
20s hard
40s easy

Mark total distance.