OH squat 4x3 reps

A.
200mt run+50DU x 3rnd
PVC+MOBILITY
2RND
One Arm Ring Row x 5 rep per lato (movimento controllato)
Rest 15"
Reverse Grip Push Up x 10 rep
Rest 15"
Band Pull-Throughs x 10 rep
(Cercare la massima contrazione dei glutei e l'estensione completa dei fianchi )
Rest 15"
30" Supinated-Grip Hang from Pull Up Bar
Rest 15"
One Arm Overhead Kettlebell Cossack Squat x 5 rep per gamba
Rest 15"

video esecuzione:
One Arm Ring Row

Reverse Grip Push Ups

Band Pull-Throughs

Supinated-Grip Hang from Pull Up Bar

Single-Arm Overhead Kettlebell Cossack Squat

B

EMOM 20' ogni 2' (10 set): 
Snatch x rep : 4,4,3,3,3,2,2,2,1,1

Carichi per set % 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

C

Deadlift
4 x 5 REP 65%
rest 2'

POI

Back Squat
4 x 5 ripetizioni al 65%
rest 2'

E

AMRAP 20'
80 Double Unders (160SU)
40 Wallball
30/20 Cal. Row
20 Alt. DB Snatch 22,5/15KG

Lepopäivä.

EMOM 40
1. Double under x 30-50
2. 2 rounds of DB Macho Man” @22,5/15kg
3. V-up x 10-12
4. Up and Down x 10-12

Emom 15min

1. 5 squat snatch @60% 1RM
2. Row 12/15cal
3. Rest

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

E3M for 15min
Back squat x3 @ heavy weight ca 85%
+
5 rounds
2min amrap
Power clean x3 60/40
Amrap ball slam
2min rest

5 rounds:
1A) 45sec AB 1B) 15 Jump pull up
2A) 45sec Ski 2B) 20 Thruster
3A) 45sec Row 3B) 10 BoB

Partner wod (YGIG). Partner complete everything from 1A till 3B while you rest. You have always 2 minute time for each round (1A->1B) and all B) reps must be done before next round or your calories will be deleted from that round. Example, if you fail 3B then you wont get scores from 3A.

Your result is total amount of calories in all machines

Maastaveto

5 x 6

RestDay!