Maastaveto korokkeelta max3 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 4 työntöä

4 Rounds:
800m Bike Erg
8 Ring Muscle-Ups
800m Bike Erg
8 Jerks (225/155)

kg: 102.5/70

RestDay!

W.UP
200mt run
2RND
15 V-UP
15 HRPU
30" SQUAT HOLD+PLATES

A.
8)
WOD TEAM AMRAP 45'
A) 100MT YOKE + 100MT S. RUN
B) MAX CAL. BIKE
20 CLEAN&JERK
30TTB S.
400MT RUN ALT. +MB
30 DL
20 ALT DB SNATCH
30 CAL. ROW
20 BBJO
10 BMU S. /10 A e B
(sc. 15 C2B)

[YOKE CARRY] (

)

4 rounds for time:
10 C2B Pull up
30 Wall ball

Rest 5-10 mins

EMOM 20':
a) Assault bike 12/8 cal
b) Burpee 12
c) Row 15/12 cal
d) Rest

RMU

WU: classic gym + core
2*10 front bend
2*5 pull up
2*10 push up

SKILL:
2*10 bend muscle up
2*5 jump RMU
2*5 Ring push up

2*10 - RMU
RMU with box 5,4,3,2,1

WOD: AMRAP 5 ring pull up 5 ring push up / 3 RMU
time cap 7 '

Toistot
10-9-8-7-6-5-4-3-2-1
DB 30-35kg
Säkki 100

A
A. Warm Up

pvc+mobility
Row 1k
10 Muscle Clean
5 Front Squat
10 H. Power Clean
5 Front Squat
10 Power Clean
5 Front Squat

B. Forza
Warm Up
Hang Squat Clean
6×3
Poi
Squat Clean (partenza da sotto le ginocchia)
8×2 @90%

C. For Time
6 Rnd
5 Squat Snatch
200mt SKI erg
5 Squat Snatch
Rest 90"

D. Skill
KB Snatch
5×10
Set 1: Peso medio
Set 2: Peso Alto
Set 3: Peso leggero
Set 4: Peso Alto
Set 5: Peso medio

E. For Time
6-8 Muscle Up
20 Pull Up
25 Push-up
30 HSPU
25 Push-up
20 Pull Up
6-8 Muscle Up
F. Optional
Rnd 1-3
3×1'
Shoulder Tap (faccia al muro)
4×15
GHD Sit-ups
5×1'
FS HOLD con bilaciere 30-40% @1rm

5 kierrosta
6 + 6 pistoolikyykky
3 mittarimatoa + 30 sek pito
30 sek L-sit pito

On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of "Cindy"

"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
 
*Pick Up Where You Left Off Each Round