CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

CONDITIONING
For time with a partner:
"Buy-in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall balls (20, 14)
30 Power Snatches (135, 95)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
- Goal: Start slow and build to a challenging but sustainable pace for the duration.

30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

**COOLDOWN
**Biphasic Lat Stretch x 60s each side.

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 dumbbell step ups with reverse lunge(reverse lunge only, if you don't have a box)
30 mountain climbers
10 dumbbell tricep overhead extension
30 heavy jump rope/jump rope

Finisher
50 crunches
1:00 butterfly stretch

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.

CONDITIONING
EMOM 15
Minute 1: 100M Run
Minute 2: 15 Hand Release Push-ups
Minute 3: 20 Air Squats
- Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

4 rounds
In 2min
30/24 cal row
Amrap down n ups
2min rest
In 2min
30 down n ups
Amrap row for cal
2min rest

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 RND
30" HS HOLD
12 (6+6) KB Clean one arm
20 Cal. ROW
10 S. Press empty BB

B

EMOM 90"
Clean & Jerk x 2 rep
Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

C
WOD CARICO 70-65KG/50-35KG
TC 18'
12 BMU/16C2B
21 DEADLIFT
9 BMU/13 C2B
15 H. POWER CLEAN
6 BMU/10C2B
9 STOH
REST 2'
AMRAP 6'
10 CAL. BIKE
8 HSPU

D
4 RND
8 TTB
12 Burpees target
14 alt. DB snatch

E
4X20
GHD+M.BALL
REST 60" OGNI SET

45-50 Minutes Jog @ HR Zone 3

Box step up 4x10-10
Handstand walk/hold practice

CONDITIONING
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
- Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

EXTRA CREDIT
1a) Handstand Hold: 4 x 20 seconds. No rest.
- Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
- Rx +L-Sit Hold

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

"Encore”

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)