For time:

Run 2 km
50 push press 60/50/42,5/37,5/35
50 box jumps 24/20"
50 burpees
50 front squat 60/50/42,5/37,5/35
Run 1 km

15-12-9 reps for time of

• Sumo deadlift high pulls
• Chest-to-bar pull-ups

Men 135 lb.
Women 95 lb.

9min AMRAP of:
9 Toes-to-bar
6 Burpee Box Jump
3 Handstand Pushups

Rest 3min

EMOM 20
A) 15/10 Cal. Row/Ski/Assault Bike
B) 10 Burpees
C) 15 Wall Balls
D) 30-50 Double Unders
E) Rest

Rest 3min

For time:
3 Rounds of:
15 KB/DB Deadlifts
15 Weighted Situps
15 KB/DB Swings
100m Farmers Carry

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.

For time:

• 50 bar muscle-ups

For Time:
Row 1000 m
MB Wall Ball (9/6Kg) 80 reps
C2B Pull Ups 40 reps

• 2-2-2-2-2-2 of:
BB Power Clean
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2 reps
Scaldati progressivamente e poi in 4 sets sali sino ad una doppia pesante ma che non sia un vero e
proprio 2RM. Poi con il 90-95% di quell carico fai altri 2 sets.

• Team of 2*

For Time:
30 Synchro DB Snatch (22,5\12,5kg)
30 Synchro Burpees
30 Synchro DB Clusters (22,5\12,5kg)

Time Cap 6'

Rest 5'

Find 1RM in Complex:
1 Power Clean +
2 Hang Squat Clean +
3 Jerk

Time Cap 6'

Lantio

5 x 7 min amrap:

A.
10 kb snatch
20 kb swings
30 goblet squats

B.
10 burpees
20 situps
30 kcal on machine

C.
10 ttb
20 pushups
30 wallballs

D.
10 hspu
20 boxjumps
30 lunges

E.
1 rope climb
20 pullups
30 du's

(2 min rest between)

Buy out: walk around The box with weights of choice