On the 5:00 x 6 rounds:
21 wallballs 9/6 kg
15 KB swings 24/16 kg
9 pull ups
Row or bike for meters the remaining time

W.UP
PIKE STRETCH: 2' HOLD
BARBELL THORACIC EXTENSION: 2'
CHIL'S POSE ON BOX: 2'

SCEGLIERE A o B

A) 5' HIGH QUALITY DU

SCEGLIERE UN NUMERO DI DU UNBROKEN E LAVORARE PER IL TEMPO INDICATO: ES. SE HO 10 DU UNBROKEN, LAVORERO' CON QUEL NUMERO .
AUMENTO DI POCHE REP SOLO SE HO I 10 PER ALMENO 4/5 SET

B) 5' ROW O RUN EASY

W.UP 2
PULL-UP STRICT
15- 20 SETS DA 3-5 REP

4-5 X 10 PLANK PUSH-UP

STRENGHT
For Time
40 Front Squat @60% 1RM

WOD
Cassowary

AMRAP 15'

15 W. BALL
7 PULL-UP
15 OHS
7 C2B
ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
20 DRAGON FLAG + 20 SIT-UP CON DISCO PESANTE

REST 90"

AMRAP 15'

15 BB W.L.FR
7 BURPEES CON JUMP instagram.com/p/B_I6c1mpkHu/?igshid=1ocp3ag1t34cj
15 BENT ROW
7 PISTOL SQUAT

ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
20 DRAGON FLAG + 20 SIT-UP CON DISCO PESANTE

REST 5'

5RND

250/200MT RUN / ROW
10 (5+5) KB HANG CLEAN+PUSH PRESS
5 DL70%+ 1RM
5 BOX JUMP (PARTENZA DA SEDUTO)

ALLO SCADERE DEL TEMPO ESEGUIRE SUBITO
2' PLANK
REST 90"
2' PLANK

Hanstand Walk Practice 15 minutes.

E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU

Warm-up

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(40)
1/2 Murph
800m walk/run
10 rounds
5 ring row or push ups
10 push ups-modify as needed
15 squats
800m walk/run

Finisher
30 leg raises
1:00 quad stretch
1:00 chest opener

A,
Bench Press 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tate Press 10-10-10, using heaviest weight per set
Single Arm Landmine Row 24-24-24, using heaviest weight per set

Single Arm Landmine Rows- 3x12 L/12 R

C,
3-6-9-12-15-18 reps, for time of:
Front Squat @61/43kg
Toes-to-bar
Box Plyo Skier @60/50cm
Hip Extension

Goal: sub 15 mins

D,
3 rounds for quality of:
L Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up
B) for time
100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

Deadlift 5 RM, then 3x5 @ 90%

Chipper:

100 jumping jack
60 reverse lunge
40 Db thruster
20 split jump
10 s.a devils press