• 12 Min AMRAP of:
Double DB Devil Press (2X22.5/15Kg) 2 reps
C2B Pull Ups 2 reps
Double DB Devil Press 4 reps
C2B Pull Ups 4 reps
Double DB Devil Press 6 reps
C2B Pull Ups 6 reps
Etc.

Accessory

3 Rounds

8+8 Db single arm seated press

8+8 Db single arm bent over row

10 Face pulls

10-20s L-sit hang

• 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

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

WU
tabata
air squat
KB/DB push press
+
2rds
8x thruster
8x up right row

Front squat

5x3@60%

First rep 2 sec. pause on bottom

squat clean