• Death by:
Bar Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000/800 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000/800 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000/800 m @ 80% MHR

• 100/75 m for time of:
Handstand Walks
Every time you break the HSW perform:
Legless Rope Climb 1 rep
Rope Climb 1 rep
Non andare comunque oltre le 7-8 volte.

For reps

• 50-foot handstand walk
• Max-reps knees-to-elbows

Rest 90 seconds

• 50-foot handstand walk
• Max-reps walking lunges

Rest 90 seconds

• 20 Min AMRAP of:
Standard Push Ups 10 reps
Air Squats 20 reps
Row 15/10 Kcal
Standard Push Ups 20 reps
Air Squats 40 reps
Row 15/10 Kcal
Standard Push Ups 30 reps
Air Squats 60 reps
Row 15/10 Kcal
Etc.
Wear Vest (9/6Kg)

• 12 Min EMOM of:
BB Back Squats
70-75% 5RM 2 reps (0:03 pause on 1st rep)
Pause @ bottom
La prima rep è con pausa in basso mentre la seconda rep è normale.

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM (60KG)
*Wallball, (6KG)

Team wod
In teams of three
12 min amrap

Row 300/250m

Double unders

Rest

Alkulämmittely ja mobility

Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

Amrap 8min
4 kp thruster
6 t2b
30 hyppynaru

Loppuvenyttelyt

• 3 Round of:
Row 1000/800 m
5 Round of “Cindy”
1 Round of “Cindy” =
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps