A) amrap 8 minutes

10 box jump
20 t2b
20 double under
15 c2b

B) emom6

1 snatch + 1 hang snatch

After: 1 minute break

C) amrap 10 minutes

5 HSPU
10 squat clean thruster
1 rope climb
20 double under

3 Rounds:
400m Run
21 KBS (24/16)
12 Pull-Ups

5 rounds with 60 sec rest between rounds:
20 kb snatch @12kg
10 burbees
15 pushups
10 burbees
40 air squats

Not for time:
18 Good morning
15x 4-Count Flutter kicks
12 Glute Bridges

Row 20 minutes, easy
AMRAP 10
17 C2B
8 Strict HSPU
Run 20 minutes, easy

Warm up(8)
3rds
10 hip rotations per
10 jing jang
10 jax

Mobility(4)
1:00 min bf stretch

Fittrain Intervals(16)
:25 on/:35 off x4
toe taps
plank to bridge
jing jang
airdyne

Opt(12)
5x5 hip ext
800m run x2 rest=work
gym 🐐

Finisher
30 t-raise
60 temp tantrum
1:00 min IT stretch

"Air Force"

20 Thrusters 42,5/30kg
20 Sumo Deadlift High-Pulls 42,5/30kg
20 Push Jerks 42,5/30kg
20 Overhead Squats 42,5/30kg
20 Front Squats 42,5/30kg

4 Burpees at the top of each minute (start at burpees)

10 RFT

20 Box Jumps

15 KB A. Swing @24/16kg

• 4 Round not for time of:
Double DB Romanian Deadlift 12 reps unbroken
Double DB Bent Over Row 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
MB Rotational Throws 12 reps/side

Omatoimi ekstra
Ergo working 5x1 min on / 1 min off