For Time:
100 Double Unders (300 SU)
50 Cal. Row
25 KB Step Ups (32/24)

Regular class at 5:15am

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

70-80 Minutes HR Zone 2

Ski 5 Minutes
Hand stand walk 3m + 1 piruat + 3m Hand stand walk
Bike 5 Minutes
10+10 Pistols
Row 5 Minutes
12 - 15 Toes to Bar

Dear students,
bored of running? try this cardiovascular exercises, which raise your heartbeat, increase your fitness level and can be done at home during cold days. Have fun :-)

Castle games 19.2!!

• 3 Round of:
One-Arm DB Power Snatch Dx (30/22.5Kg) 10 reps
One-Arm DB Power Snatch Sx (30/22.5Kg) 10 reps
MB Wall Ball (9/6Kg) 20 reps

Partner Wod
5 Rounds

20/16 Cal Row (15/12 Cal Echo Bike)

10+10 DB Hang to Overhead 22,5/15kg
1 Min Rest

• 5 Min E1/2MOM of:
Ring Muscle Ups 2-5 reps
Ogni 0:30 x 10 sets.

20 hspu
17 power clean
20 t2b
17 deadlift
20 push up
17 kbs
20 pull up
17 burpee