For time
300 du
2 miglia run
100 ttb
Dividere a piacere

For time
2-4-6-8-10
Power snatch 50kg
Alla fine di ogni round 400m row e 2 rope climb

On the 0:00
3 rounds
200m run
25 wall ball da 12kg target 2.5m
On the 9:00
3 rounds
200m run
20 pull up
On the 18:00
3 rounds
200m run
15 burpees

Overhead Squat 2-2-2-2-2

For Quality

500m Row
1000m Assault Bike

Rest 120 seconds

400m Row
800m Assault Bike

Rest 90 seconds

300m Row
600m Assault Bike

Rest 60 seconds

200m Row
400m Assault Bike

Rest 30 seconds

100m Row
200m Assault Bike

Rest 2:00 minutes and **repeat**

STRENGTH

Every 2:30 minutes x 4

Good Mornings: 10 reps

Start with empty barbell and increase. Fourth round should be a little challenging.

In 18 mins complete with partner :
2000m row
remaining time : amrap "cindy"
5 pull up
10 push up
15 squat

REST 4 mins

In 18 mins complete with partner :
2 rounds of:
30 target burpee
30 box jump@60/50cm
30 wall ball@9/6kg
Remaining time : amrap meter row

GOAL: make sure you have about 10 mins work for remaining part in each amrap

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

Deltoid activation 10-1 @1kg plate

Core
3 rounds
Plank : 30/30/30 sec (front side side)
30 Russian Twist
20 Hip Extension
10 V Sit-Up
5 Nordic Hamstring Curl

Wod
Double KB
50 Russian Swing
40 Goblet Squat
30 Alt Lunges
20 Push Press
10 Thruster
Tc: 12’

E90S for 15min
Power clean & jerk x3@light weight
+
Front squats 3x3 @ moderate weight
Between Every set Max set strict pull ups

For time:
3 rounds
4 x wall climb
8 x kettlebell thursters
12 x Kettlebell snatch
16 x American kettlebell swing
20 m overhead walking lunge with kettlebell

Time cap 15 minute

Rx 24 kg/ 16 kg