• 9 Min AMRAP of:
BB Power Snatch (50/35Kg) 1 rep
Toes to Bar 1 rep
BB Power Snatch 3 reps
Toes to Bar 3 reps
BB Power Snatch 5 reps
Toes to Bar 5 reps
Etc.

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

6 x every 2:00

3-5 Bar Mu
30 Double unders
8 pistols alt.

3 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

3 kierrosta:

2 min kierto 1
10 x timantti -punnerrus, jonka jälkeen
AMRAP Man Maker (22,5 kg/ 15 kg)

1 min lepo

2 min kierto 2
10 x keinokyykyt, jonka jälkeen:
AMRAP Front rack lunge front + shoulder press + front rack lunge back

1 min lepo

2 min kierto 3
10 x burpeet, jonka jälkeen:
AMRAP Devil`s press + thruster (22,5 kg/ 15 kg) maksimi toistomäärät

On the 0:00
5 rounds:
30 double unders
10 DB push presses 30/20 lb

On the 10:00
5 rounds:
10 box jumps
15 sit ups

On the 20:00
5 rounds:
8 push ups
10 thrusters 25/15 kg

On the 30:00
5 rounds:
10 KB deadlifts 2 x 24/16 kg
10 wall balls 9/6 kg

8 min time cap per set.

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

PVC+MOBILITY

Superman Plank BAG/KB Touch 3x10
Plank Shoulder Taps 10 per lato
poi

10-8-6
Strict Pull-Ups
Ring dip
20-16-12
KB Goblet Squats
Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
TTB Strict (INN ALT. TOE TO TOUCH)

STRENGHT
Dumbbell or BB Bent Row 4-5 x12-15

Straight Arm Band Pulldown 5x15 Heavy Band

8rnd

(2 squat clean + 4 front squat)

rest 90"

WOD
"KANGAROO"
10 rnd
10 cal. row
10 Hang Power Snatch 35-40/25-30kg
10 Box jump

Scoring:

SKILL
HSW

DRILLS:
D1. 6 set
2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
passo
D2. Totalizzare 10 pull over
Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
(instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

Scoring:

OPZIONALE
3 RND
Run
0:30 Hard
3:30 Moderate
2:00 Easy
1:00 Walk

5 RND
Rest 1-2' TRA I RND

Dumbbell Close Grip Pullover 12-15
Plank Shoulder Taps 10 per arm Bodyweight

Alternating Hammer Curl 5 X 5-6 per arm

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
400 Meter Run

Score = Total Rounds + Reps of "Cindy"
Pick-up where you left off after Run

1: 5 power snatch
2: 1 round of mod. "cindy"
3: 5 power clean & jerk
4: 1 round of mod. "cindy"
5: rest

Cindy = 3 pull ups + 6 push ups + 9 air squats