For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

For time:
Row 1500m

Round 1
Shoulder to overhead
For time
10 reps
Men 60 kg/ women 35 kg

20 reps
Men 50 kg/ women 30 kg

30 reps
Men 40 kg/ women 25 kg

REST 5 minute

Round 2
3 rounds
Push up max reps
*Rest 2 minute after rounds

Warm-up:

3x
15/12 Calories row
10+10 1-Arm deadlifts
10+10 Half kneeling 1-arm shoulder press
7 Burpees
:40 Plank hold

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Shoulder press, 5 x 6 @ 90% of last week 6RM

Push press,
2 x 10 @ 65%
2 x 8 @ 70%
6 @ 75%

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Metcon (time)

5 Rounds for time:
5 Deadlifts @ 70%
10 Bar facing burpees

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Bonus:
5 x 15 Banded pull-ups
4 x 12 1-arm behind the neck tricep extension
4 x 12 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

Row

For time :

1000m
750m
500m

Rest 2 min btw sets.

W.UP
MOBILITY
1-2'
SQUAT HOLD
WAY SHOULDER STRETCH

PEC STRETCH ON WALL

3 Rnd
30" per esercizio

J.ROPE/RUN/ROW
Push-up to Down Dog
Russian SWING
Banded Good Mornings

PVC

STRENGHT
Ogni 2' per 10' (5 set):
Snatch Press from Receiving x 5 rep
youtu.be/Qxsw2On0Y6Y

Ogni 2' per 8' (4 set):
Snatch Push Press x 3 rep

C.
Ogni 2:30, per 25' (10 set):
Snatch + 2 Hang Snatch

*Sets 1-4 = @ 70% of 1-RM Snatch *Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-10 = @ 80% of 1-RM Snatch

WOD
"SQUIRREL"

AMRAP 12' x 2
1 Power clean 60-70/40-50kg
3 HSPU S.
5 DB Box step over
2 Power clean
3 HSPU S.
5 DB Box step ove
3/3/5, 4/3/5, 5/3/5, 6/3/5, etc.
Rest 4'
Partire con il secondo AMRAP.

Scoring:

FOR TIME & SKILL
AMRAP 4 '
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK
Rest 2'
AMRAP 3'
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK
Rest 90"
AMRAP 2'
KB CompleX
ALT. DX/SX
1 Strict Press
2 Push Press
3 P. JERK

Scoring:

FOR TIME & SKILL
4 x Glider Plank Push-up Flow (5x gamba)+20 m. climb a set
rest 2'
4x 15 TTB STRICT

Cable Face Pull 5x10-12 Medium Plus (in alternativa usare elastico)
Dumbbell Shrugs 5x10-12 con 2" hold at top ogni shrug

Scoring:

4 rounds:
5-10 pull up/ ring row
15 plank shoulder taps (slow and controlled)
8-10 /side DB press
-rest 1 min-

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon on Box
MIN 2 - 15 Hollow Rocks
MIN 3 - 15 Arm Haulers