For Time:
MB Wall Ball (9/6Kg) 10 reps
Burpees 10 reps
MB Wall Ball (9/6Kg) 20 reps
Burpees 20 reps
MB Wall Ball (9/6Kg) 30 reps
Burpees 30 reps
8 Min Timecap

• “Amanda” For Time:
Ring Muscle Ups 9 reps
BB Squat Snatch (60/40Kg) 9 reps
Ring Muscle Ups 7 reps
BB Squat Snatch (60/40Kg) 7 reps
Ring Muscle Ups 5 reps
BB Squat Snatch (60/40Kg) 5 reps

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

5-…-5 of:
BB Behind the Neck Press (tempo X131)
5RM

• 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Clean 1 rep
Start @ 70% 1RM and add weight non fewer than 2 good lifts

• 10 Round of:
BB Power Snatch + Hang Squat Snatch + Squat Snatch touch n’ go + 2 Overhead Squats
(60/40Kg)
Complex must be unbroken

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Power Clean + Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1+1) pesante ma ripetibile per altri 4
sets.

• 20 Min AMRAP of:
BB Push Press
80% 1RM
Accumula le reps nello schema che preferisci serie da 4, serie da 3 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 30 reps.

• For Time:
Double DB Squat Clean Thrusters (2X22.5/15Kg) 21 reps
Pull Ups 21 reps
Double DB Squat Clean Thrusters (2X22.5/15Kg) 15 reps
Pull Ups 15 reps
Double DB Squat Clean Thrusters (2X22.5/15Kg) 9 reps
Pull Ups 9 reps

• 10 reps for time of:
Legless Rope Climb (5 m)