Dynamic box squat
12x2r @ 50%
45s. recovery

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(12)
WRK 12:00
200m run-then complete as many rounds of the following in the time remaining:
4 burpees
6 db/bb hang clean
8 dumbbell hop overs

Finisher
50 double crunch
1:00 quad stretch

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(20)
WRK 3:00 REST 1:00 x5
100m run
10 alternating shoulder press
100m run or 10 step ups/box jump
10 v-ups

Finisher
50 round the world
1:00 samson per

10 cal assault Bike
12 cal row
8 Wall ball 6 dB snatch
10 cal ski
Rest
10 rnds

Power snatch 4x4 reps

Seal row 5x3

3x4 tempo Front squat, for improving max Squat Clean..

For Time:

30-20-10
Deadlifts (185/135)
Box Jump Overs (24″/20″)

Directly into…

10-20-30:
Kettlebell Swings (70/53)
Row Calories

KG: Barbell – 84/61
Kettlebell – 32/24

Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

C2B, Air bike, Ski erg, Rower

100-80-60-40-20cal (Total calories 1200cal)

Target time <1h 45min