A.
Four sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

60 calorie row 3:47 seconds
50 KTW
40 wall balls
30 cleans 65lbs
20 Burpees

14:00 cap

Friday

3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70 lbs
10 Burpees
10 Kettlebell Swings, 70 lbs
10 Burpees
10 Kettlebell Swings, 70 lbs
Row, 250 m
Resting 12 mins between each round.

• 45-60 Min of:
Assault Bike @ 50-60% MHR

7RM OH SQUAT

For Time:
Assault Bike 100 Kcal @ max effort
5:00 rest
Row 100 Kcal @ max effort

20 Min EMOM of:
1st Min
Movement A x reps
2nd
Movement B y reps
3rd
Movement C z reps
4th Min
Movement D n reps
Seleziona 4 movimenti in cui necessiti di perfezionare la forma o fare ulteriore pratica e per un tot
di reps qualitative lavorali in EMOM ad un intensità facilmente sostenibile.

2 kierrosta

20 käsilläseisontapunnerrusta boxilla
20 leuanvetoa
20 varpaat tankoon

15 MINUTE AMRAP
BUY IN - 1 MILE RUN
-7 AMERICAN KB SWINGS
-14 HAND RELEASE PUSH-UPS
-21 SIT-UPS