AMRAP
WARMUP
– EMOM x 9′:
Min1: 3-5 Inverted Burpees
Min2: 30”-35” Bar Hang Hold (presa piena, pollice sotto)
Min3: 15” Top Ring Support Hold + 10” Bottom Ring Support Hold
STRENGTH
– Every 90” x 10 sets:
(ODD)
Avanzati: 3-5 Strict Ring Muscleups
Intermedi: 3-5 Low Ring Strict Muscleups (assistito con elastico)
Principianti: 3-5 Low Ring Strict Muscleup (piedi a terra)
(EVEN)
Avanzati: 3-5 Strict HSPU (se completi 5 reps aggiungi deficit)
Intermedi: 3-5 Strict AbMat HSPU (1 o 2 AbMat)
Principianti: 3 Negative HSPU (3-4” discesa)
WOD
– AMRAP 6′ For Quality:
5 Strict Chinups or Supine Ring Rows
10 Single P.Bar Pushups
15 Tuck-Ups