Wod
For time
12-9-6-3

Clean and jerk 50/35
Bar over burpee

tc 10 min

• 4 Round of:
Parallettes L-Sit @ max hold
Strict Ring Dips 15/10 reps

EMO2M
6x 70%
1x 85%
6x 75%
1x 90%
6x 80%
1x 95%

30 min AMRAP

5 rnds of Cindy’s Cousin
5 Burpees
10 Push-Ups
15 Air Squats
Then
1000m Row

A

A. Warm Up
W.UP CLASSE
Ski 2k
PVC+MOBILITY
B. FORZA
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
Touch and Go

C. FOR TIME
AMRAP 30'
ROW 800/600mt
6 Muscle Ups/9 C2B
10 Back Squat 100-80/70-50
Rest 1'

AUMENATRE IL CARICO A RND

D. SKILL
Climb the Ladder

TTB
3-6-9-12… x 3
CERCARE DI FARE LE SERIE UNBROKEN

E. LAVORO OPZIONALE
Back Rack Walking Lunge
3×10
Hollow Rock
4×15
Barbell Bent Over Row
5×20
6 RND
200m Row
25 Box Jump Over
Rest 2'

For time

• 400-meter run
• 50 dumbbell bench presses
• 400-meter run
• 50 ring push-ups
• 400-meter run
• 50 hand-release push-ups
• 400-meter run

35 minutes

:40 on, :20 off

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch 20/15kg
6 min : Rope Climb
7 min : Single Unders

Deadlift 5x5 reps, then max reps @ 80%

Amrap 8’
10 x KB Hike ( dead stop russian swing)
10 x alt Low Knee Up Down
15 x KB V-Up

2 mins REST

Amrap 8’
5-5 x Halo
5-5 x Modified Crab Reach
15 x KB Sit-Up Reach

2 mins REST

Amrap 8’
10 x Bottoms-Up Goblet Press
7-7 x Lunge Toy Soldiers

3 @60%
2 @70%
2 @80%
4 x 4 @85-90% V.1
Rest 3min between sets.

Prosentti suuntaa antava. Pidä painot toistoreservin mukaisena!