At 2PM: Intervals. 5min all out effort each machine/5min rest btw

• Ski
• Row
• Wattbike

Score is cals

A. Warm Up
PVC+MOBILITY

3 RND
12 Band Pull Apart
12 OH Squat con elastico
Row 300mt

B. Forza
10 Squat Snatch @65%
Rest 60"
8 Squat Snatch @70%
Rest 60"
6 Squat Snatch @75%

C. For Time
Row 45/35 Cal.
21 TTB
21 HSPU
18 TTB
18 HSPU
15 TTB
15 HSPU
Row 45/35 Cal.
15 TTB
15 HSPU
18 TTB
18 HSPU
21 TTB
21 HSPU
Row 45/35 Cal.

D. For time
10' LAVORO HSW

E. For Reps
AMRAP 7'x 3
400mt row
20 A.swing
Rest 2'

F. For Reps
5 Rnd
40 DU
20 W. Ball
40 DU
Rest 90"

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Barbell Cycling
EMPTY BARBELL
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

Conditioning
20' Alternating
Odd - 5 Deadlifts@BW
Even - 15 Box Jumps

With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

1-2-3-4-5-6-7-8-9-10 reps of
ring dip
box jump @30/24
handstand push up

SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

POI

Row 500m/RUN /2' DU
POI
3 Rnd
3 Strict HSPU
60" v-up
9 alt. kb snatch

3-4 Rnd
rest 2' tra i round e 1' tra set
- High Kettlebell Clean to Overhead Press 10-12
- Strict Overhead Barbell Press 10-12

STRENGHT WL
EMOM
OGNI 2' PER 6' (3SET)
SNATCH PRESS FROM RECEIVING PER 5 REP

OGNI 2' PER 10' (5 SET)
1 SNATCH PUSH PRESS + 2 OHS

Partenza da sotto il ginocchio Hang Squat Snatch
8×2 @80-85% @1RM

WOD
" VIPER"
FOR TIME
Row/Run 500mt
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 500mt
Rest 2'
100 DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
100 DU
Rest 2'
Row/Run 250mt + 50DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 250mt + 50DU

SKILL - HSW
EMOM
OGNI 2' 3-4 set
1) HSW
2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
3) Hang Power Clean 12-15

2 kierrosta

20 pakarapotkua
20 polviennostoa
10 syväkyykkyhyppyä
10 + 10m ristijuoksusivuttain
5+ 5 pohkeen/reiden venytystä

2 kierroksen jälkeen hölkkää kevyesti 500m

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5 rounds:

• 1 min row
• 1 min dumbbell snatches
• 1 min rest

• 3 Round of:
Row 1000/800 m
5 Round of “Cindy”
1 Round of “Cindy” =
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps