10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP

Barbell high pull 4x8 reps

A.
20m Bear Crawl
20m Crab Walk
20 Jump Squat
15 Hand Release Push Up
15m Burpee broad jump
30 Mountain Climbers
500m Row

B

SNATCH

Ogni 2' , per 6' (3 set): 
3 posizioni di Snatch @ 65-75% 
(altezza anche,metà coscia, Da pavimento)

poi

Ogni 2' , per 6' (3 set): 
Hang Snatch + Snatch @ 75-85% 3 rep

poi

Ogni 2' , per 10' (5 set): 
Snatch @ 85-95% 3 rep
poi
Ogni 2' , per 6' (3 set): 
Snatch Pull x 2 rep @ 95-100%

C

For time:
400 Mt Run
10 Bench Press
400 Mt Run
20 Bench Press
400 Mt Run
30 Bench Press
400 Mt Run
40 Push Ups

Note: Bench Press partire con carico alto e
scalare a giro

D

4 Rnd
15 Pull-up
15 GHD
5 BMU
10 FS

E

For Time:
27-21-15-9:
Wallball
Box Jump Over
Power Clean 50/35

sumomaastaveto-tekniikka

/ 3 x 5 sumomave

5 Rounds
5x High box jump
5x Burpee broad jump
15+15x one leg jump
Rest 2min between rounds

50x Situp 25x DU
40x Situp 25x DU
30x Situp 25x DU
20x Situp 25x DU
10x Situp 25x DU

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43

5 Minutes of:
Row, Max Calories

Rest 4 Minutes, then...

3 Minutes of:
Burpees, Max Reps

Working 20 minutes for back squat.
Perform 7-10 repetitions sets @50-70% as many you want.

Working 20 minutes for Deadlift.
Perform 6-8 repetitions sets @60-80% as many you want.

EMOM 21min

30 Double unders
10 Deadlifts BW
10 Push ups + 1 rope climb

A. EMOM 5 min

30 double unders then AMRAP sit ups

(no single unders, only doubles or just try ;) )

B. AMRAP 15min:

5 Pullups

5 Wallball Shots @9/6kg

add 1 rep each exercise, each round. (5/5-6/6-7/7-8/8-9/9-...)