AMRAP 6'
Dbl KB Hold
USA Swing@ 24/16kg

2' REST

AMRAP 6'
HS Hold
HSPU

2'REST

AMRAP 6'
Wall Sit
Pistols

2'REST

AMRAP 6'
DL hold
DL @80/50kg

4 kierrosta
4 min per piste 1 min tauko

1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä

kesto 40 min.

EMOM 10 min
4 pull up

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

Partner WODYour text here...

For Time:

200m partner carry
30 cal row
100 wall ball
200m partner carry
30 cal row
100 pull-ups
200m partner carry
30 cal row
100 partner over burpees

50 m lunge
21 toes to bar
40 m lunge
15 toes to bar
30 m lunge
9 toes to bar

EMOM 12

1 Minute : 6 Strict Chin-Ups
2 Minute : 12 Push-Ups
3 Minute : 15 Wallball Shots

A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

7x every 120s
3 power snatch + 2 snatch balance + 1 ohs