Teams of 3
2 rounds
200m row
100 power snatch
200m row
100 box jump overs
200m row
100 thrusters

60 min: max distance rowing

Assault AirRunner 400m. for time

Find your 1 rep RM deadlift (fatbar) you can use mixed grip

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Modified:

AMRAP 20
10 Pull-ups
95 pound barbell Deadlift, 5 reps
95 pound Push-press, 8 reps

30min EMOM

1) Airbike 15cal
2) 1 round of Machoman
3) rest

Choose weight that is challenging but doable unbroken.

Round of Machoman is
3 power clean
3 front squat
3 push jerk

3 x 4/leg

5 Minutes of ”Recovery” work in the form of either P. Breathing, Foam Rolling, OR easy Bike/Row.

• 10-10-10 of:
BB Back Squats
10 @ 9 RPE
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps

• 5-5-5 of:
BB Jerk
5 reps
5 reps
Heavy 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante (Heavy) ma non
massimale. Arriva ad un carico con cui senti di avere tranquillamente un altra rep.