1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

5 x 1 power clean + 2 front squats, AHAP

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Hold on each side after each set of Hammer Curls/Pushdowns

Skill: HSW

Wod: 7 min amrap
7 Deadlift@100/70
7 Pistols

Wod: go hard and fast , try to be efficient and controlled on pistols. Aim to go tng on deadlift.

Jumping Back squats 4x8 reps

Qualy WOD ISD
(Solo per chi partecipa alla gara)

5RFQ
10 SL Glute Bridges (ea)
3 Max Effort Broad Jumps
stick the landings

Soutu 2000m
Vatsat 100 toistoa
Soutu 2000m
Vatsat 100 toistoa

Päälle jokaisen lihasryhmän kevyt venyttely

20min amrap

150 burbees
then max rounds
30 Du
30 Air squats

21 Wall balls
21 Ohs 40/25
18 Wall balls
18 Ohs 50/35
15 Wall balls
15 Ohs 60/45
12 Wall balls
12 Ohs 70/50
9 Wall balls
9 Ohs 80/55
6 Wall balls
6 Ohs 90/65
3 Wall balls
3 Ohs 100/75

For the RX your ohs should be at least 110/85.
rx - Go 10kg lighter
rx-- Go 20kg lighter
You can also do smaller increases