• 3 Round not for time of:
Double KB Floor Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Double KB Row 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Strict Ring Dips 7 reps
Walking Lunges 20 reps
Toes to Bar 10 reps

Row 3 x 500m 1:1

EMOM
 20

M1 12/15 cal row

M2 3 Squat Snatch
M3 
8-15 pull up

M4 3 Squat Snatch

ahafa
RPE 9

"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

Pre-WOD:
5x3 Back Squat

WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,15#)
- 3 Clean & Jerks (155#,105#)

For sure a "walk it off" or "fall on the floor" post WOD type workout. Hit a 1000M pre-workout row to warm up before the actual class warm up and a post 500M row to cool down.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch

9 min AMRAP

7 KB swing
9 wall ball clean + wall ball
12 burpees

Dynamic Front squat:

3 x 3, 60-70% with plates, 20-30 % with chains

For 20 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...