3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or run
8 Kang squats
2:00 SkiErg or row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

Maastaveto

6 x 3

*Kaikki sarjat samalla painolla
*Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
*Sarjat 2 minuutin välein

Back Squat 5+5+(5-10) reps on last set @60-70-80%
rest 2-3 min bwn.

A) In 10' find 1rm complex
1 pc + 1fs + 1pj
B) In 5'
21 hpc
21 fs
21 pj
Max burpee
Rest 3'
B1) In 5'
15 hpc
15 fs
15 pj
Max lat bb burpee
Rest 3'
B2) In 5'
9 hpc
9 fs
9 pj
Max hr lat bb burpee
Bb@ 40/20 50/25 60/30

Superset 3
15 polvien veto kohti rintaa jalat renkaissa/trx
30s lankku jalat renkaissa/trx
-rest 2min between sets-

Rusin Triset x 2-3 rounds x 10 each.
Then,
Worlds Greatest Stretch x 30 each position.

Build to a Heavy Set of 5

Lepoja

GIORNO 1

PARTE A
Warm up

Squat flow

Then 3 round

30 mt bear crawl

20 jj

10 overhead squat banded

PARTE B

Back squat :
7 + 6 + 5 rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1 ( +15 reps col 53%)
‼️‼️📣📣
- partire con le 7 reps al 53 % del massimale
- scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
70 + 60 + 50

80+70+60

90+80+70
...

PARTE C

C1
6x halting Clean Deadlift + hang Clean + clean + jerk

Rest 60”

AMRAP 6’

1 Power Clean

1 Thrusters

1 Shoulder to Overhead

70/50kg

C2
5x5 Ring Dip + 30” L-Sit parallele

 Rest 90”

5x3 Strict Pull Ups in L-Sit + Max rep Strict Pull Ups

Rest 60”

PARTE D

WOD1

3 RND

15BBJO

30 DB Snatch 25-22,5/15-10KG

WOD2

2 RND

200 DU 1

5 BMU (20C2B)

30 DB FRONT RACK LUNGES 25-22,5/15-10KG

• For Time:
BB Deadlifts (140/95Kg) 20 reps
Bar Facing Burpees 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Bar Facing Burpees 25 reps
One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
Burpees over the Rower 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Burpees over the Rower 25 reps
BB Deadlifts (140/95Kg) 20 reps