5 ROUNDS OF:

- 30s Sled Push
-60s Rest-
- 30s Max Cal Row/Ski
-60s Rest-
30s DU
-60s Rest-

Lämmittely ja mobility

Otm 10
4-6 leukaa

+
10 min amrap:

10 istumaannousu
10 tupla /20 sinkku
8 Kk mave

Loppuvenyttelyt

"Joshie"
3 rounds:

21 reps dumbbell snatch, right arm @15/10kg
21 L-pull-ups
21 reps dumbbell snatch, left arm
21 L-Pull-ups
The snatches are full squat snatches.
Timecap: 30 mins

Intermediate:
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-ups

Beginner (A)
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm 15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold

Beginner (B)
3 rounds for time of:
21 dumbbell power snatches, right arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold

TGU 3-3-3-3/each arm
+
3rounds for quality
500m Row
15m Waiter walk/each arm
30sec hollow hold

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or run
8 Kang squats
2:00 SkiErg or row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

For time: 100 weighted box step ups
* everytime you break, do 10 Wall balls

• Mobility Pre Warm up

• Warm up

4 round, 1’ rest tra i sets
7 Sprawl
10 Back Lunges
7 Tuck Ups
10 Push ups

• Workout

3 sets
3’ on 1’ off

25 Double unders
10 Thrusters con bilanciere - 30/20kg
5 burpees con salto oltre bilanciere

3’ rest

3 sets
3’ on 1’ off

25 Double unders
10 Squat clean con bilanciere - 30/20k
5 burpees con salto oltre bilanciere

1) sostituire i Double under con : 40 Single unders/30 Jumping Jack

2) Sostituire i Thruster con bilanciere con : 1 o 2 manubri / Zaino o valigia con pesi

3) Burpees con salto uguale per tutti gli attrezzi

For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

A,
2 Power Clean & Jerks, 85% 1RM

Every 1 min for 10 mins.

B,
For time:
1000 Weighted Box Step-ups @50cm @20/15kg

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

goal: just get it done

C,
Gymnastics
Tabata Push-up
Tabata Chin Over Bar Hold