Warm up
400m row
Then 2 rounds
10 passthroughs
10 DB seated press

Strict press
E2MOM
10-8-6-4-2
Increasing in weight

WOD
3 rounds

4:00 AMRAP
6 cal bike or row
8 wallballs
10 seated DB press

2:00 rest

WU
tabata
air squat
push press
+
2rds
8x thruster
8x burpee

Choose ONE of the following sports

Swim Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run Repeat 7:00 on, 4:00 off until form/pace deteriorates
Row Repeat 7:00 on, 4:00 off until form/pace deteriorates

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 5:00 REST 1:00 x4
12 dumbbell/barbell/sandbag hang clean
6(10m)shuttle drops
12 dumbbell/barbell/sandbag push press
6(10m) shuttle drops
12 v-ups

Finisher
50 oblique crunch
1:00 samson stretch

For time:

50 box step overs 2x22,5/2x15kg
20 burpees
40 box step overs 2x22,5/2x15kg
20 burpees
30 Squat 2x22,5/2x15kg
20 burpees
20 Squat 2x22,5/2x15kg

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

-Käsilläseisonta
-Kippileuka
-RIntatankoon
-Perhosleuka

Jos ei saa leuanvetoa, harjoittelee:

3 x 20 sek pito leuanvedon yläasennossa
3 x 3 jarrutusleuka
3 x 3 kumpparileuka

• For Time
Parallettes L-Sit 1:30-2:00 accumulated
Every time you break perform:
Strict Handstand Push Ups 5/3 reps
(Seleziona se lavorare a pavimento o con Deficit (15 cm) o con Vest (9/6kg))
GHD Hip Exstensions 10-15 reps (tempo 31X1)

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

12 min EMOM

*3-7 strict wide grip pull up
*3-7 strict toes to bar

Loppuun
3 min max reps burpees