• 12 Min AMRAP of:
Standard Push Ups 5 reps
Toes to Bar 5 reps
Standard Push Ups 10 reps
Toes to Bar 10 reps
Standard Push Ups 15 reps
Toes to Bar 15 reps
Etc...

• 5-5-5-5 of:
BB Back Squats 75% 10RM

EMOM 10 mins
1 Front squat + 1Push Jerk

3x 1 min Front Rack carry
- make notes of the weights

16-12-8-4 FT, cap 10 min

Double KB / DB Thrusters 24/16 kg or 22,5/15 kg
CTB

Back squats
Establish 5RM
Then drop down to 90% and do
5 sets of 5

• Open 18.3 Re-do
Oppure
• 20 Min E2MOM (ogni 2 min x 10 volte) of: Legless Rope Climb (5 m) 1 rep
Row 250 m sprint

2 rounds
100 DU
20 Ohs 52/36kg
100 DU
12 ring mu
100 DU
20 db snatch 22/15kg
100 DU
12 bar mu
14min time cap

Amrap 5min:
7 T2B
7 Box jump

Rest 5min

Amrap 5min:
7 kb thruster (2x16/2x12)
7 Row

Rest 5min:

Amrap 5min:
Burpee + Pull up/c2b/mu

Snatch + 3 sec pause

5 x 5 @ 60% 1RM

Complete as many rounds as possible in 20 minutes of:

• 25 burpees
• 15 body-weight back squats