2 Rounds For Time
100 Air Squat
80 Russian Swing @24/16kg
60 Burpees
40 Box Jump @60/50cm
20 DB Snatch @22,5/15kg
10 Rope Climb

• You go I go TC:30'

• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

Working as a team of 4 ( Ideally 2 Males & 2 Females) complete the following;

50 Back Squats (60/40KG) (Reps in sequence & no rack!)
Run 400m as team
50 Team Burpee's (Reps in sequence)
Run 400m
100 Box Jumps 50/60cm (Reps to be done any order on 1 box)
Run 400m
100 Points to be accumulated as a team one person working at a time! (1/2 point for scaled PU, 1 point for pull up, 3 points for any kind of muscle up bar or rings)

Time Cap 40 Mins!

5 kierrosta

5 Rintatankoon
9 Overhead squat

A.

5' DU
PVC+MOBILITY

3 RND
10 DB L-seated (5+5)
30" H. HOLD
40" H. POSITION+PLATES

B.

Hspu+Deficit x 8 rep
Rest 30"

poi

3 rnd:
Wall-Facing Split Handstand Hold x 40"

Rest 30"

Headstand Kip-Up to Handstand on Wall x 8-10 rep

Rest 30"

C.

5x Max Rep
Strict Handstand Push-Up

Rest 60" Ogni RND

5x Max Rep
Kipping Handstand Push-Up

Rest 60" Ogni RND

D.
Ogni 3', per 12' (4 set):
3 Front Squat + 1 Jerk

Sets 1-3 = 80-85% di 1-RM Clean & Jerk
Sets 4-5 = 85-90% di 1-RM Clean & Jerk

E.
5 rnd:
6 BMU/12 C2B
50 DU
40 Air Squat

D.
Ogni minuto per 12', (4 sets) di
1 – V-Up x 40"
2 – Hollow Rock Hold x 40"
3 – Russian Twists 40"

F.
WORKOUT CLASSE

TC: 25'

For Time:
2 rnd
22 STOH DB ONE ARM
400mt row
9 BURPESS pull-up
60 SIT-UP
9 BURPESS pull-up
400mt run
22 DL

Emom 10 mins
Odd : 3 snatch pull
Even; 3 ohs

2x10 sotts press

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

Alkulämmittely ja mobility

Rive ja työntö harjoittelua

15min Amrap
100m juoksua
10 boxihyppyä
1 skin the cat

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