6 rounds for time:
8x Broad jump
100 metres run sprint
40 sec Air squats
rest 60 seconds

HS hold and walk practice

A) From 0 to 35'

31 FS

12 Push Presses

18 Burpees pullup

60/40

then

For Time
365 Wall Ball

Team - 2 -

For 2 500 m ROW

250 m Row ◄► Stand Bar Over Head

Superkids / Ninjat:

3 kierrosta
1 min DU
1 min varpaat tankoon
1 min thruster käsipainoilla / tangolla

Strict press
5 x 5

Bench press
5 x 5

Amrap6:
10 Push-ups
20 Squat

Amrap6:
20 DU (40single)
10 Devils Press

Push up
Pull up
Burpee

(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.
Pause above the knees.

10 x 10 sek käsilläseisontapito+ 10 sek lepo, vatsa kohti seinää

3 x 30 painonsiirtoa kädeltä toiselle käsilläseisonnassa, selkä kohti seinää

Harjoitellaan sammakkoasentoa

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs