5 rounds:
1A) 45sec AB 1B) 15 Jump pull up
2A) 45sec Ski 2B) 20 Thruster
3A) 45sec Row 3B) 10 BoB

Partner wod (YGIG). Partner complete everything from 1A till 3B while you rest. You have always 2 minute time for each round (1A->1B) and all B) reps must be done before next round or your calories will be deleted from that round. Example, if you fail 3B then you wont get scores from 3A.

Your result is total amount of calories in all machines

4 rounds
1min amrap kb swings 24/16
1min amrap plate toe touch
1min amrap Wall balls
1min row for cal
1min rest
*Athlets start at a difrent station each round and complete that round in that order

Warm up
Run 400, row 500 or bike 20 cal

Core strength
Every 3:00 x 5
10 leg raises
20 sit ups
0:45 plank hold

WOD
5 RFT
250m run or 300m row
7 DB thrusters
14 walking lunges
Rest 1:30

On the 10:00 x 3Rds

250Row
15 t2b
15 WB
250 Row

Snatch daily max
Back squat 5x5
Db row 4x8-8

1. Conditioning

2 RFT

• 10 Power Snatch
• 15 OH Squats
• 20 Hang Power Clean
• 25 Front Squats
• 30 Push or Split Jerk
• 35 Back Squats

Round 1 @ 50kg
Round 2 @ 60kg

2. Core Work

” Durante Core ”

5 rds

• 10 Hollow Rocks
• 10 V-Ups
• 10 Tuck Ups
• 10 sec. Hollow Hold

Rest 1 min

AMRAP 4, rest 4:
27/21 Cal Bike Erg, 27 Burpees, 27 CTB

AMRAP 4, rest 4:
21/15 Cal Bike Erg, 21 Burpees, 21 TTB

AMRAP 4:
15/12 Cal Bike Erg, 15 Burpees, 15 Pull-Ups

Midline Conditioning
Not for Time:
30 GHD Sit-Ups
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups

50 sets of this complex:
Air squat
Left lunge
Right lunge

For Time.

GIOVEDI
A

A.Warm Up
Row 400m
poi
3 Rnd
20 DU
20" Lunge Hold Left Side
20" Lunge Hold Right Side
POI
BIKE 1000MT

B. Forza
OGNI 2' PER 14'
4 FRONT SQUAT CON PAUSA DI 3"

C . For Time
150/90 Calorie AAB
OGNI 2' 2 ROPE CLIMB

D. Conditioning – For REP
AMRAP 5:00 x 4
100MT Empty Sled Push
15 Power Snatch 60-45KG
150 DU
Rest 2'

E. For Time

EMOM OGNI 2' PER 12'
10 Touch and Go Alt. DB Snatch
A OGNI GIRO AUMENTARE IL NUMER DELLE REP

7a. Optional Acc.
l-sit
3×30-30"
Bear Hug Hinge Squats
4×15
Single Arm DB Press
5×20

In 1h