EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

A/
AMRAP 14'
15 OHS @40/30kg
10 HSPU
5 Devil Press @2x22,5/15kg

B/
21 Thruster @50/35kg
21 PU
15 Thruster @60/40kg
15 C2B
9 Thruster @70/50kg
9 BMU
TC: 18'

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 air bike @easy/mod pace
20 step back lunges
15 ring row
10 double db deadlifts
5 sit to stand rope climbs (legs on ground whole time)
prep for workout
10/8 calories of air bike
1 legless or normal rope climb

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

AM: 65 min
3 min run/1 min walk
133/157
6.45/5.06 min/km
9.75 km

PM: 160 min
Warm up + COS 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU+CTR 5 x 1
- MU 10 x 2 + 2 x 3
- MU x 31

3.BFLY+BCTB
- Bfly 25
- BCTB+kip swing 4+4 x 6

4.HSPU strength
5 x 5: Assisted lift off + pike push up

5.Hang power clean
A. Heavy double for the day
- No straps!

B. Every minute on the minute for 10 minutes:
5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

6.Strength'
A. 4 sets:
Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
KB Belt squat x 12 - 24 28 28 28 kg

MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side/ARY CON BASTONE MOBILITY

Video

Spiderman Hold: 1 Minute Each Side
Video

Calf Stretch - 1-2 Minute Each Side
Video

ACTIVATION
3 Rounds:
30 Seconds Each:

Easy-Moderate-Hard Bike/ CORSA SU TAPPETO
Push-up to Down Dog Video
Russian Kettlebell Swings /ARY USARE BILANCIERE A BRACCIA TESE
Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strict Chest to Bar Pull-ups (On the 7:00…)
1 Set:
Max Unbroken Strict Chest to Bar Pull-ups

ARY USA BASTONE TRA IMPUGNATURE DEL TAPPETO (GAMBE TESE E CERCA DI METTERTI IN POSIZIONE PIU' ORRIZZONTALE POSSIBILE)
ALTERNEREI A OGNI PAUSA 30-40" DI HOLLOW POSITION

For Time:
50 Deficit Strict Handstand Push-ups (4.5"/3")

5 Minute Time Cap

LAVORIAMO SULLE SERIE E NON SUL TEMPO...POI FAREI 35-50 HSPU CON KIPPING.

LAVORO PER HSW 10'

AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike (ARY TAPPETO)
Into Max Rounds
9 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (185/135)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (225/155)
21 Double Unders

ARY CORSA 800, 400, 200 RISPETTIVAMENTE 1,2,3 RND

POWERN CLEAN TENERE MAX CARICO E AUMENTARE LE REP

IO TERREI 7' DI LAVORO E NON 5'
CHE DICI?

16 min AMRAP
5 Power cleans 135/95
10 burpees
15/12 bike or row

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

For time

• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars
• 1.5-mile run
• 30 toes-to-bars