A,
Hang Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

B,
For time:
50 Pull-ups
Dumbbell Walking Lunge, 22,5/15kg 75 m
50 Pull-ups
Double Kettlebell Overhead Carry, 32/24kg, 75 m

Goal: sub 15 mins

C,
3 rounds for quality of:
Row, 1:30
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 1 min
10 Plate External Rotations, pick load

Rows- moderate pace

D,
3 rounds for quality of:
Alternating Bird Dog, 20 secs
R Bird Dog Hold, 20 secs
Alternating Bird Dog, 20 secs
L Bird Dog Hold, 20 secs

12 min EMOM

*3-7 strict wide grip pull up
*3-7 strict toes to bar

Loppuun
3 min max reps burpees

WOD
12-10-8-6-4-2
OH squat/goblet squat
hand release push up

Shoulder press 10-10-10 reps. Add weight for each set.

Nopeutta....

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(12)
50 box jumps/step ups 24/20
30 mb sit ups 20/14
10 frog jump burpees

Metcon-comp(12)
50 box jumps 24/20
30 ttb
10 burpee bar mu

afterburner
choose one:
40 cal row or airdyne
100 rope slams
100 double unders/300 singles

Finisher
1 min side plank per
stretch and roll

Valakyykky 5 x 5

• 3 Sets of:
Strict Handstand Push Ups 15 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)

1:00 rest
One-Arm KB Row 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
1:00 rest

4 x 3

Go every 2:00