Practice Handstand walk ~15min.

TBA lajin julkistuksen jälkeen

RMU

Warm up: classis gymnastic
5 pull up 5 push up 2x

Core with ring

ring keep 2x10 sec
front bend press 2x8
bend rmu 3x10
easy rmu 3x5
hollow hold 2x15
arch hold 2x15
ring push up 2x5
ring pull up 2x5
10'
RMU with BEND
rmu with help

Wod: EMOM 6'
20" ring pull up hold
20" rest
5 ring push up

WU
7min.
10x air squat
10x lunge
10x jumping jack
10x scapula push up
10x mountain climber
10x burpee

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

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5-10 Down Dog to Cobra video

• 2-2-2-2-2 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

EMOM 12
2 Power Snatch + 1 OHS

@70% Snatch

for time
100x air squat
80x jumping jack
60x sit up
40x push up
60x burpee
80x mountain climber
100x lunge

scaled: do half of the reps

21 15 9