Warm Up
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball @9/6kg
15 cal row

Remaining time max rep alt. DB snatch (YGIG)

Bench press 3x8 reps

AMRAP 40

50 KB Swing 32/24kg
50 Double Unders
50 Thrusters 20/15kg
50 Calories Row
50 One Arm Devils Press 22,5/15kg
50 Sit Ups
50 Pistols Squats

KB Curls
4 x 8-10. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Rest Day.

5 rounds

• 5 V-ups
• 30 seconds of rest

• 1-…-1 of:
BB Squat Clean
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

RestDay!