• 5 Round not for time of:
Double KB Front Squats 10 reps unbroken
Double KB Push Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 6/4 reps

Lankkupitoharjoittelua (etunojapunnerrus)

5 x 20 sek lankussa

5min Row/IAirbike with nose breathing only

Perfect Stretch video

Pystypunnerrustekniikka

Vauhtipunnerrustekniikka

Thruster tekniikka

Perform max reps of pull ups

Warm up(8)
3rds
10 pass thru
10 good mornings
10 push ups

Mobility(3)
1:00 min chest opener
1:00 min quad stretch

Intervals
On the minute x10
8 med ball cleans
6 push ups
4-10m shuttle runs

Finisher
30 cuff iso
30 alternating sit ups
1:00 min IT stretch

Snatch 3-3-3-2-2-1-1-1
+
Back squat 3x10+amrap

Every minute for 10 minutes

• 3 light(ish) quality front squats @ 50%

This is not a "go fucking heavy" workout - the goal is to keep a high quality movement thorughout the squats w. lighter weight

4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

A) EMOM 15’
A, 15 USA swing @heavy
B, 16 Gorilla row
C, 12 double KB Z press @mod.

B) AMRAP 8’
2-4-6-8…
Double KB Front Rack Alt. Reverse Lunge
Double KB Hang Cl&jJerk

2’ rest-

C) AMRAP 8’
6 burpee DL (double KB)
10 box over @50 cm (double KB)