24 minutes for quality with pair, work synchronize

10 x Firefighter
10 x Front squad (wall ball twist)
10 x Jerk from the neck (wall ball twist)
10 x Push up's with salute
3 x max ring hold
Row/Bike 1 minute (one works one rest)

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Upper body muscle Tabata

A.
pvc+mobility

Warm-up
3RND
12 Empty Bar Press
10 Empty Bar Thruster
ROW 300mt

B.
Warm Up P. Clean
Fare pausa nella posizione di front rack e fare poi un jerk per ogni rep
4×3 @ 40-60% 1RM

C.

Hang Clean
EMOM ogni 2' per 12'
3 Reps @ 70%+
e fare un push jerk solo all'ultima rep

D.

AMRAP 12'
15 A. swing
12 Burpees Target
9 Strict HSPU

E.

6 RND
Sprint 20/10 Cal. Bike
Rest 3'

Lavoro Opzionale

A1
Dumbbell Push Press one arm

4×12

poi

Sots Press
(partenza da rack)
5×5

S.Press
2×10

poi

1 Rep ogni 60" per 12'

aumeantare il carico ogni set

Gymnastics
10 Rnd
Run 100mt/200mt ROW

1 Rope Climb

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

Deadlift 3-3-3-3 (deadstop)
Start 70%

Front Squat + split jerk

6 Sets

3 Front Squat + 1 jerk 80% Split jerk

Behind knee snatch grip push press

5x3 70% focus is lock out.

Workout

9 Amrap

12 Double KB Russian Swing
9 Double KB Push Press
6 Bar mu

24/16kg

Rest 10

30 KB Snatch
30 KB OHS
20 Ring Mu

32/24kg

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7 x 1 min/30 s. @ 1:57 /500 m
- All intervals 1.57/500 m
- Rest 2 min
B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
- 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
- HR 169/188
- Spm 32
Cool down for 10 min

PM: 150 min
Warm up + COS 15 min

1.MU
A. Drills

B. Every 2 min for as long as possible:
2 Ring muscle ups
- 23x2

• Rest 2 min

C. Every minute for as long as possible:
1 Ring muscle up
- 34x1
- Total of 80 MU

2.Clean + Low hang clean
- Heavy 1+1 for the day

3.Floating clean pull on a riser
- 3x5 @ Max of 2)
- 65 kg

4.Ring accessory work
Every minute on the minute for 12 minutes - not done

A.
Warm up

PVC+MOBILITY

15 EMPTY BARBELL
15 Box Jump
10 Inch Worm
15 Box Jump
10 30 DU
15 Banded Good Morning/ EMPTY BARBELL

3 Rounds
40"
Hollow Hold+PLATES
SQUAT HOLD
Glute Bridges + Pullover KB

B.
Stenght WL (a)
Squat Clean & P. JERK
6×5
Drop and Reset (non unbroken)

Coaches Notes :Lavorare sul movimento
Partire con bilanciere scarico ed eseguire 2 serie

C.

SKILL
2 RND
AMRAP 90''
dx. Arm KB/DB Snatch
AMRAP 90"
sx Arm KB/DB Snatch
Rest 2' (1' max rep v-up)

Coaches Notes : Preferibilemnte lavorare con KB

D.

WOD
OGNI 5' X 4 SET
6 C2B
12 Bar Facing Burpees
10 HSPU/PIKE PUSH -UP
50DU/100SU

Lavoro Opzionale

4×8-10 dip + carico OPPURE push-up close grip
4×12-15 french press/ DIP su sedia
5×20 R. Twist con KB

Today’s movement tests will be a challenging combo. Make sure to rest sufficiently between the movements.

– Rest as wanted but at least 3:00 between movement tests –
— You can do these tests in any order you prefer —

On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

WARMUP
3 Sets
1 Minute Active Spidermans
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit
* Using the wall as back support, sit in a position just below parallel
* The hips and shins should both be at 90 degrees

• 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