LUN
w|u
ALT EMOM 9' (30" ON\30" OFF)
- Ring Row
- Down and Up
- air squat
Teams of 3
AMRAP 25:
40 Chest to Bar\Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
C|o
2x ME Hollow Position (rest 1')
MAR
w|u
alt tabata
- hollow rock
- arch rock
SKILL TTB
then
EMOM 7'
- 5 TTb
Open 15.4
AMRAP 8'
(rx @83/56 —
scl pushpress @43/30 e clean @52/35)
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
…
C|o
Stretch
1'+1' petto
1'+1' quad
1' back
MERC HD
W|u
4RNFT
- 10 Goblet Squat
- 5 + 5 Z press
- 10 Swing
B.Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
ALT EMOM 10'
- 7 push press
- 7 Strict pullup\ring row orizzontali
C|o
For Time
160 Kb Twist
GIO ED
W|U
3RNFT
10 Slow Dead Bug
10 Jumping Lounges
30 Mountain Climber
Then
10' Pose running
SPORT
3x
3:30 All Out
Rest 2:30
C|O
Alt EMOM 6’ (40” ON and 20” OFF)
- Light swing
- Down and Up
VEN
W|u
3RNFT
10 Banded Totation
10 Banded Goodmorning
5+5 cuban press
EMOM 10'
3 DL (Build)
For Time
1-2-3-4-5-4-3-2-1
- Ring Mu\Jumping Bar MU
- Snatch
(Every 2 min 30 DU)
C|o
Easy run 1200
SAB
W|u
EMOM 5'
On the minute 3x
MedBall Complex
- down and up with MedBall
- MedBall DL
- MedBall Clean
- MedBall Press
AMRAP 5'
100 m
10 Ring Dip
10 Burpee BoxJump Over
Rest 2'
AMRAP 5'
100 m
10 Wallball
10 Burpee BoxJump Over
C|o
skill Rope Climb