130 min
Warm up + COS 25 min
- 20 bfly

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40

B. Ring muscle up
- 11x1 + 5x2 - 21 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 8 reps

2.Power clean + Push jerk
Heavy 1+2 for the day

3.Hip thrust
- 4 x 10 - 60 65 65 65
- As heavy as possible, 1-2 s. hold at top position on each rep!

4.Accessory
- Not done

E2MOM x8
Squat Snatch
4-4-3-3-3-2-2-2
55-80% 1 RM
-> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Warm up(8)
3rds
5 body builders
5 side shuffles
5 tuck jumps

Mobility(2)
1:00 min samson

Tabata intervals :20 work x :10 rest x8 rounds
body builders
tucks
squats
*100m run after each round

Finisher
30 t-raise
60 bicycles
1:00 min child's pose

T2B,
Warm up : calssisc gym
2x10 pull up 2x10 push up
Core- to floor
Hang arc hang hollow
hang arch/hollow
T2B to floor with SMR
to ring tuck t2b
to bar tuck t2b
to ring t2b
to bar t2b

Workout: 3-5 rounds
1 rope climb
10 push up
10 V sit
10 lunges

W.UP
Floss Hips
youtu.be/pNey4w1k2yk

choulder to floor strectch

Poi
4 Rnd
30" Free-Standing HS Hold
10 Back Rack Jump Squat
10 Behind the neck press
youtu.be/CTNUIiguyqQ
CARICO LEGGERO

Scoring:

Strenght WL
W.UP
Pausa 3" Hang Squat Snatch
5 × 3
Poi
Hang Squat Snatch senza pausa
7 × 2 @ 70-80% del tuo 1RM snatch

Scoring:

Strenght PL
Back Squat

8 Tempo Pausa Squat 3" @ 35% 1RM
6 Tempo Down Fast Up @ 55% 1RM
POI
AMRAP @ 70% 1RM IN 6' MAX REP

Scoring:

WOD
AMRAP 3'x 4
10 Power Snatch 40/30kg
20 W. BALL
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

SKILL
For Time
2 RND
10-9-8-7-6-5-4-3-2-1 Unbroken TTB
OGNI SET COMPLETATO
90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

Scoring:

WOD 2
AMRAP 16'
10 DU/5 CAL ROW
2 DB Box STEP OVER
1 PULL-UP STRICT
INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
DU 15,20,25,30,35......
ROW 5,10,15,20,25
BOX STEP: 2,4,6,8,10...
PULL-UP:1,2,3,4,5,6....

Scoring:

OPZIONALE
TARGET: LEGS
A
4 RND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT
1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

2) 3 Standing Calf Raise 15 Bodyweight

TARGET: UPPER CHEST
B)
3-4 ND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT

1)Single, Single, Double Incline
Dumbbell Chest Press 6 Complete Cycles Heavy

2) Close Grip Incline Bench Push-up 15 Bodyweight

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 10 renegade rows
C. 15 KB goblet squats 24/16 kg
D. 16 alternating DB hang power snatches 15/10 kg
2 min rest

Change the order of movements for every round.

Conditioning :
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

10-9-8-7-6-5-4-3-2-1:
Double/ Single Dumbbell Clusters (Kb)
200 Meter Run

Tc 20min

Warmup

Jog 5min

Single Dumbbell Warmup
30 Seconds Each Side
Performed with Lighter Weight:
Deadlift
Hang Power Clean
Front Squat
Strict Press