4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

Ja suuret kiitokset menneestä vuodesta!!
Tänään levätään (ja juhlitaan) :-)

10 MIN AMRAP

15 wall-ball
12 push-up
9 box jump

SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

POI

Row 500m/RUN /2' DU
POI
3 Rnd
3 Strict HSPU
60" v-up
9 alt. kb snatch

3-4 Rnd
rest 2' tra i round e 1' tra set
- High Kettlebell Clean to Overhead Press 10-12
- Strict Overhead Barbell Press 10-12

STRENGHT WL
EMOM
OGNI 2' PER 6' (3SET)
SNATCH PRESS FROM RECEIVING PER 5 REP

OGNI 2' PER 10' (5 SET)
1 SNATCH PUSH PRESS + 2 OHS

Partenza da sotto il ginocchio Hang Squat Snatch
8×2 @80-85% @1RM

WOD
" VIPER"
FOR TIME
Row/Run 500mt
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 500mt
Rest 2'
100 DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
100 DU
Rest 2'
Row/Run 250mt + 50DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 250mt + 50DU

SKILL - HSW
EMOM
OGNI 2' 3-4 set
1) HSW
2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
3) Hang Power Clean 12-15

Rest day, take the day off and charge battery after second week of CF Opens.
Mobility and Streching are something good to do and outdoors playings.

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

Bicep curl
4x4r
2 reps in the tank.
Rest as needed.

1 min ON / 30 sec OFF:
- Sit-ups.
- Back extensions in GHD.
- Farmer walk (32x2/24x2).
- Toes to bar.
- Skin the cat.
- Box jumps (24"/20").
- Monkey.
- Gob squat (24/16 kgs).
- Pull-ups.
- Pistols.
- Wall ball shots (9/6 kgs).
- Wall Climb.
- Criss Cross.
- Tire flip.

Choose ONE of the following sports

Swim Repeat 75m, recover 2:30 until form/pace deteriorates

Bike Repeat 800m, recover 2:30 until form/pace deteriorates

Run Repeat 400m, recover 2:30 until form/pace deteriorates

Row Repeat 500m, recover 2:30 until form/pace deteriorates

Aikaa vastaan
Superkids:

200 m soutua
1 köysikiipeily
5 wallball-heittoa
150 m soutua
2 köysikiipeilyä
7 wallball-heittoa
100 m soutua
3 köysikiipeilyä
9 wallbal-heittoa

Ninjat:

400 m soutua
2 köysikiipeily
10 wallball-heittoa
300 m soutua
3 köysikiipeilyä
15 wallball-heittoa
200 m soutua
4 köysikiipeilyä
20 wallball heittoa

1 köysikiipeily vastaa 3 köysilaskeutumista.