• For Time:
BB Overhead Squats 12 reps
Bar Facing Burpees 24 reps
BB Overhead Squats 9 reps
Bar Facing Burpees 18 reps
BB Overhead Squats 6 reps
Bar Facing Burpees 12 reps
BB Load = 70/45Kg o 70-75% 1RM se usi un carico inferiore.

15 min AMRAP
Partner workout
20 DU / 40 single
40 x Box over step with dumbbell x 2 (22,5 kg/ 15 kg)
60 x Dumbbell front rack squat x 2 (22,5 kg/ 15 kg)

*One person does reps and other one rest.

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