LUN HD
WUP
5rft
5 good morning 2” bottom
10mt quadruped walk 1” pause each step
WOD
DEADLIFT
5×5
3” attivazione in bottom
3” pause ginocchio
COUT
5rft
10 2kb floor press from flute bridge
10 chin up
MART gym
WUP
SKILL ring dip
WOD
5 rft
10 rind dip
20 FS @ebb
10 V-UPS
COUT
stretching
MERC MORTAL METCON
THE CHIEF
5x
Amrap 3’
3 p.clean @61/43
6 pushup
9 Airsquat
GIO WL
WUP
alt. EMOM 12’
https://www.instagram.com/p/Bs6JDgwBVwl/?utm_source=ig_share_sheet&igshid=18bf99klk5c4w
rack PVC OHS +pull
prone position elbows up+press
half kneeling +KB press bottom up
WOD
EMOM 10’
2 HS Snatch 2” catch + 2 P snatch TeG
Then
4 RFT
5 p.snatch
10 pullup
200mt run
COUT
12x 20”on 10” off
Planke
VEN CF
WUP
4x
20” plank
10 alt. toe touch
10 mt climber
5 pushup
rest 30”
WOD
“Georgie”
amrap 21’
buy in 65 situp
——
7 BP
11 pushup
22 kb swing
COUT
5×5
negative pushup 5” lowering
SAB team
WUP
1200 mt run
WOD
Amrap 7’
igougo sul round
5 SDHP
10 wallball
R2’
AMRAP 7’
5 BP
10 SDHP
COUT
B+A