LUN
W|u
21-15-9
banded rotation
banded goodmorming
plate g2o
Sport
(Altered Open 18-03)
2 Round For Time
60 DU
30 OHS @50/35
60 DU
20 DB SNATCH @22,5/15
60 DU
10 BMU
Captime 15′
C|o
5′ easy run
MAR HD
W|u
3x
6 pushup
6 scapular pullup
6+6 Filly Press
4x
max UB strict pullup
rest 2’30”
Floor Press, incr Load
4 4 4 4
C|o
3x
20 Barbell Row
MER
W|u
21-15-9
kb prone switches
goblet squat
thruster with kb
EMOM 8, every 90″
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Sport
5 RFT
7 burpee pull up
7 strict toes to bar
14 wall ball
C|o
Stretching
1’+1′ Quad
1′ low back
1′ bicipiti femorali
GIO
W|u
3x
6 pushup
6 cuban press
6 curtsy squat
6 goodmorning
Sport
Team of 2 (IgoUgo – partner A lavora, partner B medBall fRack Hold )
Amrap 20′
20 ring dip
30 snatch
40 OVH lounges (scaled in front rack)
C|o
4x
1’+1′ star plank (each side)
VEN
W|u
Amrap 6′
10 airsquat @33×1
10m seal walkout
10 double db push press
10m inchworm walkout
Sport
400 run
then
3 RFT
16 alt pistol
14 c2b
12 hspu
Then
400 run
c|o
For Time 50 burpees
SAB
closed