Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest

1600m run
50 squats
35 push ups
20 Pull ups

RestDay!

OHS 3-3-3-3-3
Build up in weight
+
4rounds
In 2min
250/200m Row
Amrap HSPU
Rest 2min

A,
EMOM 6min
6-8 strict Handstand Pushups
1min rest
EMOM 6min
6-8 strict Pullups

B,
AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00

OPEN 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3-6-9-12-15…
Clean and Jerk @61/43kg
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep

PVC+MOBILITY

Superman Plank BAG/KB Touch 3x10
Plank Shoulder Taps 10 per lato
poi

10-8-6
Strict Pull-Ups
Ring dip
20-16-12
KB Goblet Squats
Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
TTB Strict (INN ALT. TOE TO TOUCH)

STRENGHT
Dumbbell or BB Bent Row 4-5 x12-15

Straight Arm Band Pulldown 5x15 Heavy Band

8rnd

(2 squat clean + 4 front squat)

rest 90"

WOD
"KANGAROO"
10 rnd
10 cal. row
10 Hang Power Snatch 35-40/25-30kg
10 Box jump

Scoring:

SKILL
HSW

DRILLS:
D1. 6 set
2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
passo
D2. Totalizzare 10 pull over
Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
(instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

Scoring:

OPZIONALE
3 RND
Run
0:30 Hard
3:30 Moderate
2:00 Easy
1:00 Walk

5 RND
Rest 1-2' TRA I RND

Dumbbell Close Grip Pullover 12-15
Plank Shoulder Taps 10 per arm Bodyweight

Alternating Hammer Curl 5 X 5-6 per arm

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

A,
Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m/ Row 500m
12 Deadlifts @142/102kg
12 Ring Muscle-ups
Run, 400 m /Row 500m
9 Deadlifts @142/102kg
9 Ring Muscle-ups
Run, 400 m/ Row 500m

Goal: sub 14 mins

Compare to 10/17.

C,
3 rounds for quality of:
L Lateral Sled Drag, pick load, 15m
15 Weighted Sit-ups, pick load
R Lateral Sled Drag, pick load, 15m
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.