Do 55 HSPU for time

3 x 5 clean pull, 85 % + 7 + 7 bulgarian lunge, choose the weight, 2 min rest

3 rounds
10+10 db/kb row
20-30 reverse hyper / superman
20-30 ghd sit up / v-ups

AMRAP 3 x 6

1 x Legless Rope
1 x Rope
50 du`s
10 m HS walk
Mx reps push jerks 90/70/50

(sawolle)

SWod
Pull Up - 3-9-3-9-3

MWod
20 MIN AMRAP
10 WALLBALLS 20/14
10 SLAM BALLS 30/20
10 BOX JUMPS 24/20
10 THRUSTERS 75/55

Friday

A: Back Rack reverse Lunges
3 x 4 reps
4 reps per leg. Build to heaviest for the day.

B: 3 rounds for time:
30 Russian KB Swing
15 OH Squats
400m Run

Heavy Russian KB Swing - 32/24kg

3x5 tempausveto 60-70%, lattiasta (kuminauha edestä)
5x3 tempausveto 80-90%, lattiasta (kuminauha edestä)

A
A. Warm Up – For Completion
PVC+MOBILITY
POI
Row 1000mt
10 Muscle Clean (Hip)
5 Front Squat
10 Power Clean
5 Front Squat
10 Power Cleans (da sotto il ginocchio)
5 Front Squat

C. Forza
Warm Up
Pause Power Position Hang Squat Clean (3")
6×3
poi
Hang Squat Clean
8×1 @90%
poi
Trovare 1RM Below Knee Hang Squat Clean (sotto le ginocchia)

D. For Time
6 rnd
5 Squat Snatch 50/35kg
300mt bike
5 Squat Snatch
Rest 90"

EVENTUALMENTE FARE WOD CLASSE)

E. Skill
Double KB Snatch
5×10
Set 1: Peso medio
Set 2: Pesante
Set 3: leggero
Set 4: Pesante
Set 5: Peso mediio

F. Optional
Rnd 1-3
3×1'
Shoulder Taps (Verticale al muro)
4×15
GHD Sit-ups
5×1'
Front squat HOLD (tenere la bottom position) peso leggero

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
Rounds: 2.30, 2.35, 2.38, 2.43
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges