3 RFT:
10 deadlift 100/70kg
400m Run

For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups
*Scale as needed(ab-mats, box, bands)but this should be hard.

Hang Squat Snatch (Above knee) + Squat Snatch.
Heavy Complex.

Work 15 minutes.

5 Rounds YGIG

21x Push press
15x OHLunge
9x Thruster
(30/42,5kg)

Amrap 5min
Burpee

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

Deadlift 5 RM, then 3x5 @ 90%

• 5-5-5-5-5-5 of:
BB Push Press
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (X231 tempo = X concentrica esplosiva, 2 sec pausa in alto, 3 sec di
eccentrica, 1 sec di pausa al petto)

For time
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

On the Minute: 20 Double Unders

KILOS
22.5/15

AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg

W.UP
HAMSTRING PULL-DOWN 30" PER LATO
COUCH STRETCH 2' PER LATO
CHILD'S POSE ON BOX 2'

3 Rnd
250mt run/row
10 KB Deadlift
30" L-SIT
5 strict pull-up

STRENGHT PL
Deficit Deadlift
METTERE RIALZO SOTTO I PIEDI
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%

WOD
"WALLABY"

EMOM

Every minute for 7 SET (42')

1) 5-7 C&J
2) 7-9 BURPEES OVER
3) 9-11 W. BALL
4) 7-9 PULL-UP
5) MAX REP BOX JUMP
6) REST

EMOM SKILL
EMOM For 16'
1) 1 DB Snatch Complex
2) 45" DU

ALTERNARE DX/SX A OGNI GIRO

COMPLEX
1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

SKILL
15'
BMU /RING MU
LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN