For time
- 50 Box jumps.
- 50 Jumping pull ups.
- 50 Kettlebell swing (16/12 kg).
- 50 Walking lunges.
- 50 Knees to elbows.
- 50 Push press (20/15 kgs).
- 50 Back extensions.
- 50 Wall ball shots (9/6 kgs).
- 50 Burpees.
- 50 Double unders.

• 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

Back Squat x10 (75kg)
KB swings x50 (28kg)
Front Squat x20 (50kg)
Box Jump x40
Overhead Squat x30 (40kg)
T2B x30

Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP

Alkulämmittely ja mobility

Yhden jalan mavea ja kyykkyä

Otm 12 (30s työ)
Skin the cat
Käsilläseisonta
Kk heilautus

Loppuvenyttelyt

Lämmittely ja mobility

Roikutaan: leukoja, t2b

10min amrap
100m laite
4 t2b
5 punnerrusta

Loppuvenyttelyt

Warm up(8)
3rds
20 jax
10 high knees
5-10 m shuttles

Mobility(4)
1:00 min elevated child's pose

Intervals(18)
4rds
1:00 min rope slam
1:00 min sandbag swing
1:00 min airdyne
1:00 min farmers carry
0:30 rest

Opt(12)
1600m walk/run
1000m row

Finisher
30 w-raise
60 kneeling crunch
1:00 min bf stretch