WOD (S):
10 rounds for time
30 DU
10 air squat
5 burpee

5 min rest

For time:
x amount of unbroken thrusters 40/30
y amount of unbroken pull ups
x+y amount of KBS 24/16
repeat the triplet until you reach 100 KBS

• 12 Min AMRAP of:
BB Thrusters (60/40Kg) 6 reps
Plyo Box Jump Overs (60/50 cm) 9 reps
Row 12 Kcal

Upper Body
1. Puppy pose 1 min
2. Shoulder to floor 1 min
3. Wrist stretches 1 min

Lower Body
1. Couch stretch 2 min
2. Pigeon pose eli pakara 2 min
3. Butterfly 1:30
4. Pike eli takareidet 1 min
5. Straddle eli haaraistunta 1 min
6. Kneeling split eli "sammakko" 1 min (kuminauha lantion ymp. ja tolppaan kiinni hyvä lisä:)

CONDITIONING
10min AMRAP:

Airbike 15/10cal
5-15 C2B

RPE 3 to 4, go by feel

Target: unbroken C2B sets

Tailoring Options:
C2B→ Pull-Up

Deadlift (18mins)
Build to a heavy 5 reps in 5-6 sets
- touch n' go
- 2 mins rest
- perfect form

• For total reps:
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
1:00 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:45 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:30 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
Usa il 35-40% 1RM Clean & Jerk.
1 rep = BB Power Clean + Hang Power Clean + Push Jerk
In questo lavoro fai il massimo numero possibile di reps di questo complex ad ogni sets. Non
staccare mai le mani dal bilanciere, puoi riposare in Front Rack, in Hang e in Overhead. Ogni sets
termina quando lasci il bilanciere..

A.1.
EMOM x6:
1.) Row / Air bike 45s.
2.) 6-8 Ring row + 6-8 Push up
3.) 4-6 Burpee + 6-8 Ground To Overhead w/db's

A.2.
Mobility:
- Shoulders
- Glutes & Hamstrings stretch
- Chest & Lats stretch
- Active shoulders
- Kipping swings

A.3.
4-6 Pull up
4-6 Devils press
4-6 C2B
3-5Devils press (add w.)
1-3 MU
2-4 Devils press (add w.)

Mobility/Open gym

7 min AMRAP
10 wall balls 9kg/6kg
10 box jumps60cm/50cm
10cal row
10 pushpresses 50kg/35kg

6×2 Bench press @87%
- Rest 2-3min btw sets