A. Warm Up

5' DU/SU
Poi
4 Rnd
10 Ring Row/TRX
15 Deficit push-up du disco
20 Front Squat Empty bar

B.
Forza
Eseguire questo complex
5x8-10
(1H. Power clean+ 1 squat Clean)

C.
EMOM ogni 4'
10 Burpee Box Jump/In alternativa over (salta un'ostacolo)
8 Clean and Jerk 165/110lbs
6 Pull-up/12 TRX
Continua fino a quando non riesci a stare nei tempi

D. Skill – For Time
5 Rounds
30 Push Ups (possibilmente con sovraccarico)

E. Optional

Rnd 1-3
3×1' Shoulder Taps
oppure
HS Hold 4×20-30"

Plank 5×1'

AMRAP 16

30 Air Squat
10 Handstand Push Ups
5 Pull Ups

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24kg
12 Power Snatches 35/25kg
9/7 Calorie Row

Eilinen/lepo/lenkki

Find 8 RM, no tc

70-80%

"Flight Simulator"

Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:

You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4.There is not modifying!!!!

We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

For Time:
45m Sled Push
15 BMU
45m Sled Push
10 BMU
15m Sled Push
5 BMU

Sled Weight: 48 / 36kg

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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