AMRAP 12'
10+10 KB PUSH PRESS
32/24 - 24/16
10 SIT UP
*E2MOM : 10 BURPEES

Warm up
400m run or 20 cal bike or 500m run
Then 2 round
10 box step ups
10 push ups
10 pass throughs

Push press
Every 1:30 x 8
5 reps

WOD
For time
100 jump rope
80 sit ups
60 Box step ups
40 Kettlebell swings
20 burpees

AMRAP 13′

3 Power Clean @ 60/40

1 Bar Muscle Ups

3 Power Clean

2 Bar Muscle Ups

3 Power Clean

3 Bar Muscle Ups

… add 1 BMU each set

15-12-9-6
press
bent over row
push up
abmat sit up

Eilinen/Lepo

Snatch balance
4x3r
2 reps in the tank.
Rest as needed.

W.up
5' RUN/ROW
POI
PVC+MOBILITY

3 RND
10 DRAGON FLAG
10 Good Morning
20 TOE TO TOUCH
10 BANDED PULL APART
10 Push Press

Scoring:

STRENGHT & CONDITIONING
For Time:
30 Handstand Push Ups
15 Power Cleans 70/45-50
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Scoring:

WOD
"PARROT"
5 RND
250MT ROW/RUN + VEST
8 PUSH PRESS HEAVY
1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

REST 90" OGNI RND

5RND
10 DL @70% (AUMENTARE 10 REP A RND)
10 W. BALL (AUMENTARE 10 REP A RND)
5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
2 BMU ( AUMENTARE 2 REP A RND)
IN ALTERNATIVA AL BMU C2B

REST 2' A RND

Scoring:

Optional
4-5 SET
2 Rear Deltoid Raises 10-12
3 Alternating Biceps Curl 5-8 per lato

Scoring:

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

5 Round not for time of:
GHD Sit Ups 15 reps
Ring Muscle Ups 5/4 reps
Handstand Walks 15 m

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)