For Time:
BB Hang Squat Clean (60/40Kg) 21 reps
C2B Pull Ups 21 reps
BB Hang Squat Clean (60/40Kg) 15 reps
C2B Pull Ups 15 reps
BB Hang Squat Clean (60/40Kg) 9 reps
C2B Pull Ups 9 reps

8 Min AMRAP of:
Rope Climb (5 m) 1 rep
Burpees touch target (15 cm) 6 reps

(3+1+1)-( 3+1+1)-(3+1+1)-(3+1+1)-(3+1+1) of:
BB Push Press + Push Jerk + Jerk 60-70% 1RM Use % of Jerk 1RM

• For Time:
Two-Arm American Swing (32/24Kg) 40 reps
BB Thrusters (60/40Kg) 20 reps
Double Unders 120 reps

• 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

• For Time of:
BB Deadlifts 15 reps
BB Overhead Squats 15 reps
BB Deadlifts 12 reps
BB Overhead Squats 12 reps
BB Deadlifts 9 reps
BB Overhead Squats 9 reps
BB Load = 140/95Kg & 70/45Kg oppure il 70% 1RM di Deadlift e OHS se usi carichi inferiori.

• 3 Round not for time of:
Double DB Romanian Deadlift 15 reps unbroken
Double DB Bent Over Row 15 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
MB Rotational Throws 10 reps/side

For Time:
Run 400 m
Pull Ups 40 reps
Burpees 40 reps
Run 400 m

• 3 Round not for time of:
Strict Chin Ups 10 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 10 reps unbroken
One-Arm KB Overhead Squats Sx 10 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-80% 1RM