4 rounds:
20sec: 10m Shuttle Run
10sec: rest
20sec: High Box Jump
10sec: rest

2min rest:

4 rounds:
20sec: Split Jump (alternate)
10sec: rest
20sec: Double KBS (eyelevel)
10sec: rest

2min rest:

4 rounds:
20sec: TTB
10sec: rest
20sec: Push-Up
10sec: rest

RPE 3-5

1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

---

Banded shoulder flow

Back squat 5rm
+
15min emom
7 dB C&J
8 burpees

Pre-WOD:
- 800M Run
- Mobility Work

WOD:
"Diane"
21-15-9
- DL (225#/135#)
- HSPU

Post-WOD:
- 200M Farmers Carry
As heavy as possible

Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

Lat Smash
youtu.be/LCEyEuMxhkI
MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

4 RND
10 Calorie ROW/30 DU
10 Single Leg KB Deadlift
10 Push-Ups
20 R. TWIST

STRENGHT PL
Deficit Deadlift
USARE UNO RIALZO SOTTO I PIEDI
10×3 @65%
REST 90"

WOD
CON VEST O ZAINO

AMRAP 10'
20 CAL ROW / 15 DOWN & UP
40 Air Squat
20 C2B

SKILL
SNATCH PULL COMPLEX

OGNI 2' X 5 SET

1 PAUSING SNATCH DEADLIFT
1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
1 HANG SNATCH PULL (GINOCCHIA)
1 SNATCH PULL (DA TERRA)

CARICO

1 SET ) 50% @ 1RM SNATCH
2 SET ) 55% @ 1RM SNATCH
3 SET ) 60% @ 1RM SNATCH
4 SET ) 65% @ 1RM SNATCH
5 SET ) 70% @ 1RM SNATCH

WOD
PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
LAVORANDO PER 3' E RIPOSANDO 2'
NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

3' On / 2' Off
200 DU
30 Devil Press
35 BMU/RING
40 W. BALL
35 SQUAT SNATCH (40-50KG/25-35KG)
30 Burpee Box Jump Over
20 HSPU

OPTIONAL
3×10 Back Rack Split Squat 5 per lato
4×16 L-seated db press (8+8)
4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
5x20 sit-up +plates

3 rounds

5 Ring Kip
5 jumping MU
5 hollow to turnover

10 min EMOM
1 RING MU

3 x max reps ring dip / 3 x 3 negative ring dip

Pystypunnerrus 5 x 5

WOD
"DT" with row

5 rounds
15 cal row
12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

Pre-WOD:
5x5 Deficit Dead Lifts (Not exceeding 60% of your max)

WOD - 15 Min AMRAP:
- 5 Deadlifts (225#/155#)
- 10 T2B (Mod Knees to Elbow, GHD or Regular Situps)
- 15 Burpees
- 20 DU's (Mod 3:1 Singles)

5th day back. Burpees ... are soul crushing! Good benchmark for how much endurance is missing and lower body strength lost. Great crew to suffer with and look forward to progression ... that is what it's all about. How do you face adversity?

For time:
15-12-9 Ring mu/ dual kettlebell snatch ( between legs) 24/16kg

Rest 10min

5 rds for time:
10 squat clean 135/95
20 ghd sit-up

400m row or run or 1000m bike

3 rounds
10 light weight KBS
10 lightweight wallballs

WOD
50-40-30-20-10
AKBS 50/35
Wallballs 20/14

*E2MOM
5 burpees

*burpees start at 2:00, 4:00, 6:00 etc.

Week 3
7x 15