• 3-3-3-3-3 of:
BB Deadlift from Blocks
3 @ 8 RPE (Load Repeat)
75% 1RM 3 reps
80% 1RM 3 reps
85-90% 1RM 3-3-3 reps
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

EMOM 15
1. 8-12 pull up/ ring row
2. 10-15 push up
3. 6-10 + 6-10 DB press/ push press

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

5-4-3-2-1 (barbell from rack)

Monday

Optional Accessory:

WEIGHTLIFTING

Power Snatch every 30sec for 10 min (20 reps total)

RPE 3-4

AMRAP 21'
18 double unders
15 pull ups
12 squat jumps
9 burpees
6 toes to bar
3 handstand push ups

23' AMRAP

9 C2B Pull Ups
15 Power Clean 60/40kg
21 Squats

Run 400m with plate 10/5kg

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Calories of Assault Bike (or 200 Meters of Rowing)
Minute 2 – 20 Double KB F Squats 2x24/16

Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – Rest

Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups