For time

45 cal. Row
35 cal. Ski
30 cal. Row
25 cal Ski
20 cal row
15 cal ski

• 6 Min EMOM of:
BB Squat Clean
75-80% 2RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

5 Rounds:
9 Push Preses 50/35kg
15 Kettlebell Swings 24/16kg
10 Burpees

Rest 1 Minute Between Rounds

8x
clean pull + power clean + hang power clean and split jerk

AMRAP (with a Partner) in 25 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings 24/16kg
10 Burpees
5 Ground-to-Overheads@43/30kg
Partner B performs:
Max Wall Ball Shots 9/6kg
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

"21-15-9 Reps for Time
HSPU
Ring dip
Push Press @50/35kg

TC:14'"

Strict toes to bar 4x10

Heavy Sets:

OHS

6x2

.

Rest 2-3 min between the sets

Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots @9/6kg
1 minute Sumo Deadlift High-Pulls @24/16kg
1 minute Box Jumps @60/50cm
1 minute USA Swing @24/16kg
1 minute Ring Row
1 minute Rest

Dumbell upright row 4x12