Complete as many rounds as possible in 10 minutes of:

• 15 wall-ball shots
• 1 rope climb, 15 ft

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

MARTEDI
A
A.
2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position

30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
6 Kettlebell Windmills (per lato)
10 Alternating Cossack Squat

B
EMOM

Ogni 2'per 20' (10 set)
Clean&Jerk
5 REP
Aumentare il carico ogni 2 set

C

Back Squat
1) 5 rep @ 65-70%
2) 3 reps @ 75-80%
3) 1 rep @ 85-90%
Rest 2' ogni set

poi

Ogni 2' per 12' (6 set):
Back Squat x 5 rep @ 80%

D

3 rnd FT
30/20 Cal. Bike
20 DB Box Step Over
10 BMU/ 15C2B

E

4 Rnd
75 DU/150SU
12 Ring Dip
Rest 90"

• 2min. Row/Bike

• 60s. Squat + twists

• 60s. Reverse lunge + stretch

• 60s. Shoulder rotations w/ stick

• 1min. Row/Bike

2x
6 Good morning
6 Back squat
6 Lunges (alt.)

• Mobility...

Bar Muscle Up practice
Pulling strength work
Handstand hold

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

3 x

1 min assaultbike
10 x kepillä kädet ympäri
12 hollowrocks
15 sek hollowpito
12 teräsmieskeinunta
15 sek pito
5 seinäkyykkyä
5 valakyykkyä

”Drago”
100 KB swing 24/16kg
200 RKB swing
Every time you drop KB
5 Burpees
10 push ups
15 squats

Deadlift 5rm
+
Strict pull ups 3xMax