4 Rounds of:

21/18 Calorie Row
or
15/12 Calorie Bike or Ski Erg
or
400 Meter Run
Rest 2:00

*During rest interval complete:
30 Easy Single Unders
15s RKC Plank

Over Head Squat 2RM (Floor)

In 15 minutes.

Perform with partner

(Both performs the whole carry)
200m single arm farmer's carry (kb 20/24kg) change hands

(You go, I go next 5 moves)
40 burpees
60 box step overs with dumbells (15/22,5kg)
70 Cal row
60 box step overs with dumbells (15/22,5kg)
40 kb swings (20/24kg)

(Both performs the whole carry)
200m single arm over head dumbell carry (15/22,5kg) change hands

Time Cap: 30 min

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Snatch-Grip Push Press + Snatch Balance
Parti @ 65% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.

5 Minutes of Recovery Work ie.
Light row, jog, or bike.

EMOM 16 mins

MINUTE 1: 40m. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s Forearm Plank
MINUTE 4: 30m sled push (heavy)

Narrow Grip Floor Press (16 mins)
8-8-6-6-4-4
– adding weight each set

21-15-9-6-3-1

dumbell cleans @ 15 kg.
box step overs (still with dumbells in hand)

Snatch balance 3x2
Squat snatch 5x1

AMRAP 1
C2B