M)
A)
3 x Bench Press
20-19-18-17-16-15-14-13-12-11 x Banded Tricep Press

B)
5 Rounds of:
1 Circle Run
5 Air Squats
10 Banded Crunch

F)
A)
21-15-9
Ring Dip
Push Up
OHS w/ PVC

B)
5 Rounds of:
2 Circle Runs
10 Abmat Sit Ups

Build to a Moderate Set of 3

"FIGHT GONE BAD"

Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min

3 Rounds for reps

3 Sets
5 Single Leg Box Jump/leg - Stick the landing for 2sec on each jump to work balance
5 Single Arm Upright Row to External Rotation/arm
5 Burpee Broad Jumps

400 M. Run Buy In

8 Min AMRAP -
1 x Ring Dip
1 x Bench Press
1 x Pull Up
1 x Chin Up

8 Min AMRAP -
10 x Ring Row
10 x Bench Press
10 x Chin Up
10 x Box Dip

4 Min AMRAP
Weighted Leg Raise
Box Jump
Weighted Abmat Sit Up
Box Jump

5 Rounds:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)

KILOS – 70/48

http://games.crossfit.com/video/towel-pull-ups

• 6 Min AMRAP of:
Strict Handstand Push Ups
Scegli se lavorare a pavimento o con Deficit (10/5 cm) o con Vest (9/6Kg) + Deficit (5/10 cm)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

#Strength
1 @ RPE 8; no back off of:

• BB deadlift