Warm up(8)
2rds
10 supermans
10 jax
10 heels to rear

Mobility(2)
1:00 min bf stretch

Fittrain(16)
:25 on :35 off x4
jump rope
plank taps
squat hold
renegade row

Opt(12)
1000m row
800m run or sandbag carry

Finisher
30 w-raise
50 temp tantrums
1:00 min samson

6 x every 2:00

3-5 Bar Mu
30 Double unders
8 pistols alt.

Row 3 x 500m 1:1

Squat Snatch 1RM

A.

2' Glute Activation
PVC+MOBILITY
Poi
3 Rnd
50 du/100su
10 Plate Thrusters
5 Strict Pull-Ups/15 row

B.
Back squat
20,15,10,15,20
Variare il carico

C.
For Reps
AMRAP 15'
3 Power Snatch
12 sit-up + plates
36 Double Under

D.
For Time
5 Rnd
90" max rep burpees twist
30" Hollow + plates
Rest 2'

E.
Ogni 90" Per 4 Set P. Press
1) 12
2) 10
3) 8
4) 6
Aumentare il carico

F.
For Time
21 pull-up/ 42 row
21 Thruster
Rest 90"
15 pull-up/30 row
15 Thruster
Rest 90"
9 pull-up/18 row
9 Thruster

G.
5 Rnd
10 (DX) Arm KB/DB Snatch
10 (DX) Arm KB/DB OH Walking Lunges
10 (SX) Arm KB/DB Snatch
10 (SX) Arm KB/DB OH Walking Lunges

Upper body workout 🏋️‍♀️ + boxing skills (hits to pads)
Mixed exercises around a circle ⭕️

Lepopäivä/ulkoilua

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

3 rnds for quality

15 DB Sit-Ups
20 DB Russian Twist
10 Right Planks with Hip Raises
10 Left Planks with Hip Raises
10 V-Ups