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

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

• 6 Min EMOM of:
BB Hang Squat Snatch
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Hang Squat Snatch precedente.

Keuze uit 2 wod's

''De Klokov''

Buy in: 100 KB Snatch 20/12

Then 30 min Amrap:

9 x Handstand push up
11x Muscle - up / Pull up
13 x KB Thruster 24/16
15 x WallBall shot 10/6
100 m Sprint

But out: 100 double unders / 300 single unders

OF:

''De Iwan''

Buy in: 200 double unders / 600 singles

Then 25 min Amrap:

10 x Push up
5x Pull up
15 x Sit up
100 m Sprint
10 x Shoulder press 45/30

But out: 150 Air squat

Warmup
4 rounds
8 wallballs (14/10)
8 pushups
then
normal warmup

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

• 45 Min Fartlek of:
Run o Swim @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati) facendo a piacere allunghi sui 100/25, 200/50 o 400/100 m

• “Barbara” 5 Round of:
Pull Ups 20 reps (se non puoi fare le trazioni fai Burpees)
Standard Push Ups 30 reps
Sit Ups 40 reps
Air Squats 50 reps
3:00 rest each round

• For Time:
Run 800 m +
3 Min AMRAP of:
Burpees
3:00 rest
Run 800 m +
3 Min AMRAP of:
Pistol Squats
3:00 rest
Run 800 m +
3 Min AMRAP of:
Double Unders

HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

3 x 8 + 8

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/