60 Min of:
Run @ 60/70% MHR

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

For Time
800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run

Choose ONE of the following sports

Swim Repeat 200m, recover :45s until form/pace deteriorates
Bike Repeat 200m, recover :45s until form/pace deteriorates
Run Repeat 200m, recover :45s until form/pace deteriorates
Row Repeat 200m, recover :45s until form/pace deteriorates

Raaka ylös työntö, 5x3 tekniikka

• 10 minutes of scale practice
• 10 minutes of handstand practice
• 10 minutes of L-sit practice
• 10 minutes of stretching

• For Time:
Assault Bike 2000 m
BB Power Clean (60/40Kg) 40 reps
Bar Muscle Ups 20/15 reps

Voimistelua:

Käsilläseisonta
Silta
Rengasvoimistelua

4 Tabatas

1- Ring Dips Strict
2- Row
3- Ktb Swing Russian (Banded)
4- Sit Ups

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps