• 3 X 12 Min Running Clock of:
Ring Muscle Ups 10/7 reps unbroken
BB Hang Squat Clean (60/40Kg) 15 reps unbroken
Row 1000 m
Rest in the time remain
Riduci il numero di RMU eventualmente da fare unbroken e il carico sugli HSC per fare 15 reps
unbroken

Voima:

5 x 3 x cluster

Etukyykky,

5 x 10

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

EILINEN / HUOLTOA

5 Minutes of Parasympathetic Breathing

E2MOM 20 Minutes
Odd - 2 Strict Press @75% 1rm
Even - 5 Push Press @90% 1rm Strict

Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

"FRAN"

Strength:

Conjugate bench press 1-1-1-1-1-1- max rep @ 70%

WOD:

10 minute EMOM

Even: 10 OH squats
Odd: Bar muscle ups

Afterparty:

5-4-3-2-1
One arm bench AHAP
One arm press
pull ups

100 tricep push downs