20 min AMRAP
5 pull up
10 push up
15 air squat
10 DU

A: Snatch stage pull doubles
B: Snatch Pull + Power snatch doubles
C: Snatch

10 Min AMRAP of:
Run 200 m
C2B Pull Ups o Pull Ups 12/9 reps
Wear Vest (9/6Kg)
Se con la Vest sei costretto/a a spezzare in più di 2 sets i C2B Pull Ups scala a normal Pull Ups.

For Time:
40 Wall Ball
40 DU
40 Pull-ups
40 Deadlift
40 Push-up
40 Box Jump
40 KB swing
40 AbMat Sit up
40 AirSquats
40 Burpees

Timecap 40min

Tabata ski erg. 8 intervals of 20 seconds work, 10 seconds rest.

For time:

25 Thrusters 50/35kg
50 TTB
3 Rope Climb
25 Pull ups
50 Wallball

EMOM 16

Even : Strict CTB, max reps unbroken
Odd : 40 Du´s

Every 10 minutes, for 40 minutes (4 rounds of each):
15 KB swings 28/20 kg
30 sit ups
45 squats
60/50 cal row or 4,5 min bike/ski

In teams of 2:

0:00 - 10:00
20 Box Jumps @60/50cm
20 DB Renegade Rows @22,5kg/15kg
20 Calorie Bike / Row / Ski

12:00 - 22:00
20 Alt. DB Snatches @22,5/15kg
20 Walking DB Lunges (Single Arm @22,5/15kg)
20 Hollow Rocks

24:00 - 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.

Goal: 4+ rounds each AMRAP

A: Paused push press + paused push jerk
B: Jerk behind neck 5x5
C: Slow motion clean pull 5x3