1 Pull up (3 band)
:20 Handstand Hold
2 Pull ups (3 band)
:20 Handstand Hold
3 Pull ups (3 band)
:20 Handstand Hold
4 Pull ups (3 band)

• balance board work

Power clean 3-3-3-3-3, fem set tunga 3:or, försök att höja vikt varje set
Strict Pull ups 3xMax
+
6rft:
24/16kg KB snatch RA – 5 reps
KB Waiter walk RA – 20m
70/50cm burpee box jumps – 5 reps
24/16kg KB snatch LA – 5 reps
KB Waiter walk LA – 20m
70/50cm burpee box jumps – 5 reps

3 Round not for time of:
BB Bulgarian Split Squats 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
One-Arm KB Press 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
Handstand Walks 15-30 m o Wall Climb 5 reps

Back squats (5*5)

5x5 deadlift

8-11 y

3 rounds
100 m run
12 KB swing / superman rocks
6 pull ups

12-15y

3 rounds
300 m run
15 KB swing (16/12kg)
9 pull ups

20 DeadLifts
15 Front Squads
10 Push Press

10' Time Cap

Tabata
DU
Cal

Streght
Push Press
5x3 Rep.

WOD
50/35 Cal Row
40 KB Swing
30 Push Jerk
40 KB Swing
50/35 Cal Row

End
21-15-9
Sit-up
Good Morning

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhe

Snatch balance 3-3-3-3-3, Bygg upp till tung 3:a
+
Partner WOD:
10 rounds/5each
250m row
10 DB Thrusters 20/15kg