5 sets × 4 reps @moderate load

Go every 2:00

3 rounds
10-12 shrimp squat/ reverse lunge
-rest 1 min-
10 goblet squat
-rest 1 min-
20 glute bridge
-rest 1 min-

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

4 rft
500/400m row
15 burpees

Strength/skill:
front squats 4x4

Karjalan Kovin
Sali Kiinni

3 rounds:
5-10 pull up/ ring row
8-12 bench dip
-rest 1 min-

3 rounds:
8-12 seated one arm KB press
8-12 one arm KB row
-rest 1 min-

2 rounds:
10 Air squat + cross kick
5+5 DB snatch (light weight)
10 Up&Down
5+5 DB squat clean

---

2-3 rounds of Body Flow

W.UP
UP DOG: 2'
Bnded shoulder distraction: 2'
BARBELL FOREARM STRETCH: 2'
PVC
3 RND
10 CAL. ROW/30 DU
10 (5+5) RDL KB Deadlifts ONE LEG
10 (5+5) BURPEES ONE LEG

STRENGHT W.L.
“Touch and Go” Push Press
3×10 @70%

SPALLE
VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

Scoring:

CONDITIONING
"CROCODILE"
A)
3' ROW/RUN MAX EFFORT
6RND
5 P. SNATCH
5 BJO
INCREMENTARE DI 5 REP A GIRO

CASH OUT
5' MAX BMU
3' MAX DU
3' MAX BURPEES
5' MAX HSW

SPALLE

1 Dumbbell Shrugs 5x5-8 Heavy
2 Rear Delt Raises 5x10-12 Medium Plus

Scoring:

SKILL
OGNI 90" PER 12'
1 Drop Snatch + 2 Pause OHS