45 min row 135 hr

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• 3 Round of:
Toes to Bar 21 reps
Handstand Push Ups 15 reps
Strict Chin Ups 9 reps

Haarahypyt, sprintit, kyykyt

Round 1. Sulava liike
Round 2. Räjähtävä liike
Round 3. Hidas/isometrinen

+
Lankkuvariaatiot, selänlihasten vahvistus

Open Workout16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

Power snatch + overhead squat 6 x 2

Team of 2

8' AMRAP:
5 Synchro Pushups
10 Synchro DB Snatch (22,5\15kg)

Rest 2'

8' AMRAP:
5 Synchro Burpees
20 Synchro DB Clean (22,5\15kg)

0' - 6'
20 Double Unders
3/6/9/12/15/18/21... Handstand Push Ups
2' Rest
8' - 20'
Find 1RM Clean

400m run, 25/20 cal bike or 500m row

Then 3 rounds
10 Seated DB press
10 sit ups
10 push ups

Kapea penkki max1
Vinopenkki käsipainoilla 4x8-12
Leuat 5 sarjaa eri otteilla (toistot 6-12)