Deadlift 3 RM, then 3x3 @ 90%

• For Time:
Handstand Push Ups 21/15 reps
Rope Climb 5/3 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 9/6 reps
Rope Climb 1 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 21/15 reps
Rope Climb 5/2 reps

• 5 Round of:
Assault Bike 21/15 Kcal
Two-Arm KB American Swing (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps
2:00 rest each round

Open Gym 5:15am

60 Min of:
Assault Bike
1000 m @ 60% MHR
500 m @ 80% MHR
1000m @ 70% MHR
500 m @ 90% MHR

• 6 Min EMOM of:
BB Squat Clean
1st & 2nd Min
95% 1RM 1-1 rep
3rd & 4th Min
90% 1RM 1-1 rep
5th & 6th Min
85% 1RM 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat clean precedente.

Box squat 3 x 5

5x20-30 sec Hand stand balancing drill
20 hand stand kickups

+
C&J 5x2 @ 80%
Clean pull 5x3 @ 1RM C&J
Back squats 5x3 @82%
+
2rounds:
5min amrap:
10 Power snatch 35/25kg
30 DU
3min rest

Partner wod:
1. 20.2 - Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

• Tabata kyykyt
• Tabata vatsat
• Tabata rengassoutu