• 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

WOD:
"Lynne"
- Max rep body weight bench press x 5 (15,14,10,10,10)
- Max pull ups x 5 (20,20,16,15,16)

Post WOD:
- 30sec weighted plank hold x 5

155# for bench, 59 reps.
87 pull ups, 5 sets.

Squat clean 55k
Front squat 65k
Overhead squat 55k
Back squat 80k

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

Monday

3 x

10 wallball
10 polven nosto

WOD - for time:
"Isabel"
- 30 Snatches (135,95)

Monday

3 rounds;
Box jump 12
Wall ball 10*6,4
Push press, 10