3:00 min bike, row or run

3 rounds
10 passthroughs
10 seated DB press

Bench press or push press
E2MOM
10-8-6-4-2
increasing in weight each time.
warm up to 50% of 1RM

Conditioning
“Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 RND
30" HS HOLD
12 (6+6) KB Clean one arm
20 Cal. ROW
10 S. Press empty BB

B

EMOM 90"
Clean & Jerk x 2 rep
Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

C
WOD CARICO 70-65KG/50-35KG
TC 18'
12 BMU/16C2B
21 DEADLIFT
9 BMU/13 C2B
15 H. POWER CLEAN
6 BMU/10C2B
9 STOH
REST 2'
AMRAP 6'
10 CAL. BIKE
8 HSPU

D
4 RND
8 TTB
12 Burpees target
14 alt. DB snatch

E
4X20
GHD+M.BALL
REST 60" OGNI SET

Box step up 4x10-10
Handstand walk/hold practice

A,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

minifran

15-12-9

-leuanveto
-käsipainothruster

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

2 min ON 1 min OFF (alternate A&B) x 10 sets
A :
8 DB thruster
4 DB burpee

B :
15 medball clean
Max cal row remaining time

Log your score in each 2 min!