Recovery 15 min
Ski/row/bike

Whitten ja sen jälkeen leppäillään / kevennellään juhannuksen yli.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Strict press
E2MOM x 5
10 reps @ 50% 1 RM

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

3:00 easy bike row or bike
10 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)

A,
5 rounds for quality of:
20m Yoke Carry @130/95kg
30m Prowler Push, pick load
Rest 1:30

Prowler Pushes- light load

B,
Every 1 min for 9 mins, alternating between:
12 Deadlifts @102/70kg + 30 Double Unders
6 Hang Power Cleans @102/70kg + 30 Double Unders
3 Push Jerks @102/70kg + 30 Double Unders

C,
3 rounds for quality of:
30 Mini Band Good Mornings
10 Jefferson Curls, pick load
10 L/10 R Single Leg Hip Thrusts, pick load
Hip Hinge + Lateral Raise Hold, pick load, 20 secs

Jefferson Curls or Back Extension

Complete 2-3 rounds.

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

RCVR(30)
walk, run, jog, bike, row

Finisher
50 knee tap crunch
1:00 stretch of choice

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power clean to press
16 jump rope
8 v-ups
100m run

Finisher
50 oblique twist
1:00 hamstring stretch