10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

EMOM
0-10 min
Odd: 16 box jumps (scale to step ups)
Even: 16 goblet squats

11-20 min
Odd: 16 push ups
Even: 16 wall balls

20-30 min
Odd: 16 T2B scaled knees to chest
Even: 16 pull-ups

Cash out: 1 lap around the track

1 on / 1 off 19 min
- Row (cal).
- Wall Balls (9/6 kgs).
- Overhead Lunges (20/10 kgs).
- Pull ups.
- Sit ups.
- Handstand hold (unbroken).
- Muscle Ups.
- Kettlebell Turkish get up (24/16 kgs).
- Ring L-sit hold (max seconds).

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

4 x 8
@ 40%
2-0-X-1 (Normal)

Giornata di REST ATTIVO!!

A.
For Time
3RND
750MT ROW
500mt SKI
25 du

B.
2 RND
Run 800m
30 DB Box Step Overs
10 Strict pull-up+w.

C.
5 Rnd
20 Cal. Bike
2xDB W. LUNGES 25mt
10 Sumo Deadlift bb
REST 2'

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

Three rounds:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Warm Up:
- 12 TGU (6/6)
- 24 Good Mornings
- 36 Bridges (12/12/12)
- 24 Grasshoppers
- 12 Supermans

Strength / Skill:
5 Rounds
- 2 Dead Lifts
- 7 Box Jumps (30"/24")

WOD - For Time (20Min Cap):
- 800 meter run
- 30 Thrusters (115#/75#)
- 400 meter run
- 20 Thrusters
- 200 meter run
- 10 Thrusters

Don't deserve a time on this WOD! Ugh ... killed me.

3-4 x 6-8

90-120s Rest between sets.

3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds