3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

• 1min. Row/Bike

• 2x
  6 Walk Out + Push up
  6 Squat + twists

• 1min. Row/Bike

• 2x
  6 Muscle snatch Below knees
  6 OHS

• 1min. Row/Bike

• 2x
  6 Power snatch
  3-6 Pull up, C2B, MU

8min amrap
8 WP situp to stand
8 Burpees
2 min rest
8min amrap
8 Kb swing
8 Alternating Prison step ups
2min rest
8min amrap
8 Push ups
8 Air squats

5 rounds:

• Run 1 minute
• Squat 1 minute

Score is the amount of squats

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

• 1-…-1 of:
BB Squat Snatch
1RM

130 min

1.MU
- 15x1

2.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m run

Rest 3-minutes before next part

A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 cal

Rest 3-minutes before next part

A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m run

Rest 3-minutes before next part

A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 cal

Rest 3-minutes before next part

A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run

A.
Pvc+mobility
EMOM 12' 4 set
1. 10 Single Leg KB RDLs (5+5)
2.45" DU
3. 10-12 BENT ROW

B.
Forza
Romanian Deadlift
4×15
SE DISPONOIBILITA' DI CARICO FARE DL CLASSICO CON :
5X8
rest 90"

C.
For time
5 Rnd
8 Strict Pull Ups
8 Pull Ups
8 Chest to Bar Pull Ups
SE NON RIUSCITE SCALATE IL NUMERO DELLE SERIE (Es. 6,6,6 -4,6,6 ecc..)
Rest : 2'
SE NON AVETE LA SBARRA USARE TRX O VERSIONE SEDIE CON BASTONE, IN QUESTO CASO RADDOPPIATE LE RIPETIZIONI

D.
For Time
4 Rnd
10 HSPU (Possibilmente strict)
20 (10+10) S.Arm Alt. DB Squat Clean
100 DU/200 SU

E.

1-3 Rnd

3×10 Bilanciere Back Rack Lunges
4×16 (8+8)Seated Alternating DB Curls (bicipiti)
5x20 Sit-up

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt