4 sets of 3 reps (as low as possible)

Go every 2:00

2 rounds:

10 x seated WB side throws to wall / side
10 x controlled toes to post
30s reverse plank hold

rest 1min between round

E4MOM
3 rounds:

1) Run
2) Ski

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min

• 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

15 minute warm up
5 700 meter hills at 3:10
4 200 meter hills under 1 min
15 min cool down

• For Time
Parallettes L-Sit 1:30-2:00 accumulated
Every time you break perform:
Strict Handstand Push Ups 5/3 reps
(Seleziona se lavorare a pavimento o con Deficit (15 cm) o con Vest (9/6kg))
GHD Hip Exstensions 10-15 reps (tempo 31X1)

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

Max.
20,9,7

2min tauot