Emom 3, heviest possible.

A.10RM Thruster 3x B1. 8/8 Bulgarian split squats B2. 15 Bicep curls C. Tabatta squats Tabatta Bicep curls

Gymnastic Skills
20' work on your gymnastic weakness

Wod
3 RFT
- 20 gymnastic weakness
- 30 air squats
- 40 double unders/80 single unders
- 50 Kb swings

• 4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

For time:
100 dus
50 cal <a href='/journal/movements/801'>row</a>
<a href='/journal/movements/1280'>run</a> 500m
75 <a href='/journal/movements/1069'>du</a>s
35 cal row
run 500m
50 du`s
25 cal row
run 500m

12:00

Build up to 1rep heavy hang snatch

Pull ups
5

Road Bike
12 miles
60:00 minutes
Keefer Rd Loop

40 WBS
30 Burpees
20 Bar Muscle Ups
30 Burpees
40 WBS

100 burpees for time (30cm target)

21-15-9:

• Dumbbell thruster
• Sit-up
• 100 m run