50 seinäpallo
40 käsipainotempaus
30 leuanveto

aikaraja 10min

8 min emom:
-Thruster
-T2B
12 min emom: Pitoja30s töitä/30s lepoa
-Dippi
-Hollow
-Leuka
10 min emom:
-Thruster
-T2B

Superkids:

7 kierrosta:

10 etukyykkyä (5-10 kg)
10 tangon yliburpeeta

Ninjat:

7 kierrosta:

10 etukyykkyä (15-25kg kg)
10 tangon yli burpeeta

For Time:
100 Double-Unders + 1 Pegboard
80 Double-Unders + 1 Pegboard
60 Double-Unders + 1 Pegboard
40 Double-Unders + 1 Pegboard
20 Double-Unders + 1 Pegboard

For time
400m walking lunge
800m run
300m walking lunge
1.6K run
200m walking lunge
2.4K run
100m walking lunge
3.2K run

5 sets:
5 Front Squats @by feel
- Focus on form and range of motion
- Rest as needed

A. Warm Up
5' DU
pvc+mob.

15 Bear Hug Squat (25/50KG)
15 Box Jump
15 Scap Squeezes
15 Kip Swing (appendersi alla sbarra e lavorare sul kipping)
15 Box Jump
15 Bear Hug Squat (25/50KG)

B. Forza
Back Squat
5 @70%
4 @80%
3 @85%

C. Row – For Time

At 1100m, damper 8/7
At 700m, damper 4/3
At 400m, damper 7/6
At 200m, damper 10/9

D. Skill – For Time
3 Rnd
3 Rope Climb
3' Rest
2 Rope Climb
90" Rest
1 Rope Climb

E. For Time
6 RND
6-8 BMU
15 Hang Squat Snatch 60/40KG

F.
Amrap 5'
15 HSPU
30 BJO
Max Rep Alt. DB snatch nel tempo rimanente
Rest 2'
AMRAP 5'
30 Box Jump Over
30 Alt. DB Snatch
MAX rep HSPU
Rest 2'
AMRAP 4'
30 Alt. DB Snatch
15 HSPU
Max Box jump nel tempo rimanente

G,.

Optional Acc.

3×10
Back Rack W.Lunge
4×16
L-seated Alt. DB Curl
8 Per lato
5x20 GHD

9 min AMRAP

9 wallball
9 burpee

Strict pull-up Ladder: Rest 1' between sets
2-4-6-8-8-6-4-2
https://vimeo.com/175741058
Use weight if possible

Alkulämmittely ja mobility

Köysikiipeilyä

Otm 12 (30s työ)
Leuka
Kone
Lantion ojennuspito boxilta

Loppuvenyttelyt