Strength EMOM 12′ Free Hand Stand 30” Hollow Body 30” Superman Conditioning AMRAP 18 min 4 Rounds 4 Box Jump Over 6 Hang Clean and Jerk ( 60/40 ) 8 Push Ups rest 1′ after each 4 Rounds block

PULL UP MONTH Skill:  Kipping technique Opzione B: EMOM 12′ 3 TTB + 2 Pull Up  30″ hollow hold Conditioning: 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Burpees Target Rest 1 Minute Between Rounds

Strength Back Squat in 12 min 5×5@65% Conditioning AMRAP 14 min 12 Lateral Burpees over the Db 9 DB Snatch 6 Db Shoulder to Overhead ( 22,5/15 )

HERO WOD “MIKI” 1 to 10 1 Wall ball 1 SDHP 1 Box Jump 1 Push Press ( 60/40 ) 1 Push Ups 1 Back Squat ( 60/40 ) from ground

Strength Back Squat in 10 min 4×4@70%   Conditioning AMRAP 12 min 10 KB Swing ( 24/16 ) 10 Ring Dips / Box Dip 10 Pistol 10 V Ups

Strength Every 2 min for 5 rounds 5 Push Jerk from the ground ( each round increase weight )   Conditioning 400mt Run 30 Push Ups H/O 30 Power Snatch ( 50/35 ) 30 T2b 30 OH lunges 30 Cal Row cap 14 min   SPARTAN  EMOM 20′ ME mt Row ME Rope Climb ME […]

Strength 5×10 Bulgarian Squat   Conditioning 4 Rounds 20 Burpees Box Jump Over 15  HSPU 20 Db Snatch cap 20 min

PULL UP MONTH Skill: Strict Pull Up Opzione B: EMOM 10′ – 5/10 Strict Pull-ups – 30” L Sit   Conditioning AMRAP 10 min 10 Box Jump 8 Overhead Squat ( 40 / 20 ) 10 Burpees over the bar

Strength Deadlift in 12 min 5×5 Conditioning 120 Double Unders 18 Squat Clean ( 50 / 35 ) 100 Double Unders rest 2′ 15 Squat Clean 80 Double Unders 12 Squat Clean rest 2′ 60 Du 9 Squat Clean 40 Du 6 Squat Clean 20 Du 3 Squat Clean Cap 18 min

Against a 30′ running clock… 1000 Meter Row immediately followed by as many round and reps as possible of… 5 Muscle-Ups 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Alternating Pistols