6 Rounds (with a partner)
20/20 DB reverse lunges 50/35#
60/48 cal bike or row

• each partner does 20 reverse lunges before moving onto bike or row.

• 1 partner work while the other rests

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

AM: 25 min
Running
4 km
HR 135/151
6.26 min/km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.WL
A. Lifting warm up: Muscle snatch + Snatch balance
3x3+3 @ light weight
- 15 15 25 kg

B. Every 2.5 min:
Snatch from ground
2x3 @ 42.5 kg
2x3 @ 45 kg
1x3 @ 47.5 kg

3.Strength
A. 4 sets:
Ring dips + Hold at bottom 4 x Tough + Max

- 7+15, 6+15, 5+15, 4+15 s.
8-12 Seated DB Press
- 20 lbs

B. Core
- Not done

• For Time:
Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
Every 2:00 including 0:00 perform:
Double KB Thrusters 8 reps
Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
peso delle KB tra 2X16-24/12-16Kg

Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

Back squat 4x10 50kg (kevyt)
2a thruster 4x8
2b front squat 4x10: 30kg, 35kg, 37.5kg, 40kg

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Tecnica Power clean
Ogni 2' per 5 set
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

Set 1 - 35%
Set 2 - 40%
Sets 3-5 - 45%

Percentuali calcolate su 1RM di Power Clean

Scoring:

Tecnica Power clean 2 parte
Ogni 90" per 5 set

1 Hang Power Clean (sopra le ginocchia)
1 Hang Power Clean (sotto le ginocchia)

Set 1 - 60%
Set 2 - 65%
Sets 3-5 - 70%

Percentuali calcolate su 1RM di Power Clean

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

Kipping Bar MU technique
Kipping Pull up
Strict Bar Mu
Strict Pull up

Gymnastic complexes on the bar

3 RFT (i go you go)

50 Double KB deadlift

50 wall ball

50 BBJO

50 front squat 50/40

2 x 6 min AMRAP + 3 min rest

-30 DB box step overs
-20 toes to bar
-30m DB lunge
-20 pull ups
-30m DB reverse lunge
-20 HSPU