2-3sets:

4+4 Turkish get up
20-40m D-ball carry

rive + työntö

3x (1+1)@75%
3x (1+1)@80%
2x (1+1)@85%

polvenalta riipusta työntö veto + rive

6 x (3+1)@75-85%

Raakatempaus

6x1@60-75%

Tempaus,

5-7 x 1 tempausta maasta

3 x max reps strict toes to bar

Find your one rep max Snatch in 8min

EMOM 8 (70% 1RM)
1x Snatch + 2x OHS

Amrap 8min
10x Bar over burpee
20x Air sq
30x Sit up

15m burpeehyppy
15m selkäburpeehyppy
20x heavy heilautus
15+15m kärrynpyörä
20x heavy heilautus
15+15m yhen jalan pitkä hyppy
20x heavy heilautus
15+15m sivu akk

20x heavy heilautus
15m punn. asennossa kävelyetuperin+15mtakaperin
20x heavy heilautus

Gymnastics

Warm up
10min

Gymnastics for quality
15min
WOD skills practice

Gymnastics WOD
EMOM 30min

10 alt. Pistol squats
8 T2B
6m handstand walk
4 high box jumps
2 Ring Muscle up

Scale as needed

5' BIKE
PVC+MOBILITY

A.

2RND

 30" Banded Lateral Monster Walk (DX)
 30" Lateral plank (sx)
 30" Lateral plank (dx)
 20" Bulgarian Split Squat Jump (sx)

 20" Bulgarian Split Squat Jump (dx)

rest 1'

B.

3RND

Iniziare con bilanciere scarico e poi caricare a ogni set

ohs x 5 rep

rest 1'

2 rnd

 Front squat x 5 rep (lavoro lento e controllato)

rest 1' tra i set

2rnd

 1+1 power clean + Front Squat x 5 rep

rest 1'
 A. power clean
Ogni 2', per 20' 10 set:

1 -2 rep

1) 60% of 1-RM

2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

 B.

wod
10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

 Unbroken BMU/C2B

8 cluster

 Unbroken BMU/C2B

6 cluster

 Unbroken BMU/C2B

4 cluster

 Unbroken BMU/C2B

2 cluster

 Unbroken BMU/C2B

 Time Cap: 12'

 C.

lavoro opzionale

C1

3 RND
 90" MAX cal. Bike

 Rest 30"
2' max mt Handstand Walk/ hspu kipping

C2

ogni 90", per 15' (5 set)di:

 1)Push-Ups x 20 rep

2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

C3

 ogni 3' per 18' (6set)

1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

2) 10-15 GHD

 3) Bulgarian Split Squats x 6-8 rep per gamba+DB