Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pin Press
Pin Shoulder Press

Bench Press
Push Press

Metcon
For time: Rx #135, Scaled #95,
15 x Thrusters
21 x Sumo Deadlift High Pulls
12 x Thrusters
15 x SDHP
9 x Thrusters
9 x SDHP

• 5 Round of:
Ring Muscle Ups 6/4 reps
Handstand Push Ups 9/7 reps
Assault Bike 12 Kcal
1:00 rest each round
(Seleziona per gli HSPU se lavorare Kipping, Strict o Kipping con Deficit (10/5 cm))

Hang Snatch 4x2x60%

Lisäpaino nojapuudippi 3 x 10

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

Ring pull ups x 3
V-sit ups x15
Ring dips x 5-7 (scale ring push ups/push ups)
Side plank with extra weight left 45 sec
Side plank with extra weight right 45 sec
30 DU

For 20 min

M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

F)
BC
3 Rounds
1 Rope Climb
3 Sandbag Deadlift
6 Ring Rows
9 Pull Ups
10
30 Jumping Jacks
1 Circle Run

3 Rounds
1 Rope Climb
3 Ring Drag Curls
6 Chin Ups
9 KB Hammer Curls
10 Banded Wood Chop
20 Jump Rope Singles
1 Circle Run

561rep