Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag

Skill: 5 mins working on partner assisted strict RMU

Wod: 28 min Emom
Eve : 10 thrusters@40/30
Odd : 10 BBJO@24/20”

Wod: grab and partner , start on different things and alternate every round. Go hard and fast!

3 Round of:
Double DB Power Clean (2X22.5/15Kg) 15 reps
Double DB Overhead Walking Lunges (2X22.5/15Kg) 30 reps

EMOM 10 mins
1 Snatch High Pull + 2 squat Snatch

For Time:
BB Clean & Jerk (70/45Kg) 12 reps
Legless Rope Climb (5 m) 5 reps
BB Clean & Jerk 9 reps
Legless Rope Climb (5 m) 3 reps
BB Clean & Jerk 6 reps
Legless Rope Climb (5 m) 2 reps

1-1-1-1-1-1 of:
BB Clean & Jerk
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

Not for time:
Run 400m
8-15 T2B (UB)

For Time:
Ring Dips 40 reps
Handstand Walks 30 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 30 m
Ring Dips 30 reps
Handstand Walks 20 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 20 m
Ring Dips 20 reps
Handstand Walks 10 m
Two-Arm KB Goblet Walking Lunge (32/24Kg) 10 m

Warm up
Tabata bike or row

Bent over row
6-8 reps
1:30 rest in between sets
X5

Partner WOD
16 min AMRAP
3 burpees
6 box step ups
9 goblet squats
*at the end of each round both partners do 1 lap around the gym.

lepppeeee