Pick 1
- 3000 m Row
- 2 mile Run (4 track laps, then back to BM room)

Rest 5 min

Then 50 burpee Box jump overs 24/20”

*Score is total time from row/run to completion of BBJO including 5 minute rest time.

• 10 Round of:
Double DB Thrusters (2X22.5/15Kg) 9 reps
Double Unders 35 reps

• 15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

Intensity FT

ASSAULT BANGER
40/30-cal. Assault Bike
20-ft. Banger (6 m, cap 2 min)

x 2 attempts, rest 10 min between sets

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Men use tractor tire
Women use smaller tire with 10kg weight on

3x2 Front squat

Maastaveto 2x2x85%
KorkeaVeto 3x6 kevyt
Maastaveto 2x85%
Linkkari 5x10 räjähtävä!!!

3 rounds for time:
5 Renegade row
5 Manmaker
5 Devil's Press
5+5 Snatch

With a partner, one is working with the DB's and other on bike. Switch roles after every movement. Both will do the reps.

4 rounds:
4 weighted chin up
4 weighted ring dips
60sec plank

2min rest between rounds

• 10 Min AMRAP of:
BB Deadlifts (85/55Kg) 1 rep
C2B Pull Ups 1 rep
BB Deadlifts (85/55Kg) 2 reps
C2B Pull Ups 2 reps
BB Deadlifts (85/55Kg) 3 reps
C2B Pull Ups 3 reps
Etc.