• 3 Sets of:
Strict Handstand Push Ups 15 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)

1:00 rest
One-Arm KB Row 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
1:00 rest

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Itse saa määrittää x-määrän toistoja

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

AMRAP 45

3rds
1500/1200 row
1500/1200 ski
remaining time
AMRAP
10 DB snatch 30/20kg
2 Legless rope

HSW

warm up: classic gym
zoo walk
core
HS to wall 3x10
hsw side
hsw with 3 partner
hsw with 1 partner
hsw with group

25 sec hs 10 sec rest 25 sec hang
5x

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets

For Time:
3,000 meter Row
300 Double-Unders
3 mile Run

A) Every 9' x 5 rds

50 DU
8 push up
40 BJ 60/50
8 push up
30 sit up
8 push up
20 WBS 9/6
8 push up

MedBall Clean
Hang Clean
Clean

Dip (Ring/Box)

12-10-8-6-4-2
Hang Power Clean
Dip

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10