For time :

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses

KILOS:
Dumbbell- (22.5/15)
Wallball- (9/6)

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

20-30min Machines of your choice

32' AMRAP w. partner, YGIG style
1000m row
80 KB snatch @20/12kg
60/60 DU (120SU)
40 box jump
20 push up
10 wall walk

5 x 5

W.UP
MOBILITY ANCA E SPALLA (ERBINI)

EMOM 3 set 9'
1) 30 DU
2) 10 Empty Bar Cluster
3) 40" hollow position + plate

Push-Up with Alternating Knee Tuck (QUANDO SALGO DAL PIEGAMENTO PORTO IL GINOCCHIO A CONTATTO DEL GOMITO, STESSO LATO)
5X10

STRENGHT WL
Split Jerk
6 @62.5%
6 @65%
6 @70%
6 @72.5%
6 @70%
6 @65%

WOD
"PAOLO"
22.05.1969 + 17.05.2019

AMRAP 17'
CON VEST
49" S. RUN
5 DB BOX STEP OVER
20 (10+10) DB Sit-up one arm
19 Deficit push-up

REST 5'

AMRAP 22'

20 (10+10) DB Hang S. Clean + thruster one arm
19 cal. Row
1 Bar complex (9 Pull-up+6TTB)
5 squat snatch

cash-out
5' Run+Vest

z

opzionale

8 RND
PANCA PIANA 10-12
APERTURE LATERALI 10-12

14 rounds:

1) Echo bike
2) Round of Cindy
- 5 pull ups
- 10 push ups
- 15 air squats
3) Rest

3 rounds:
10-12 shrimp squat
10-12 single leg deadlift
-rest 1-2 min-

EMOM 8
1. 12 bulgarian split squat
2.10 jumping squat

Tempo Fs (31x1)

5x4 @65%