FOR TIME

Always do 24 Double unders before each round

• 1 Deadlift 120kg
• 2 Ropeclimbs
• 3 Hang power Cleans 50kg
• 4 T2B
• 5 S2O 50kg
• 6 Kipping Pullups (No butterfly)
• 7 Air squats
• 8 Pushups
• 9 Cal Assault Bike
• 10 Handstand Pushups
• 11 Burpee Box jump overs (High jerk Box)
• 12 75kg sandbag to High jerk box

For Time:
10 Rope Climbs

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Work up to a 20 rep max on Back Squat

For time (i go you go)

120 DL 90/60
120 KB AS 24/16
120 Alt Pistols
120 Push Ups
120 Burpees over the bar

1 sumo dl pull 30kg
2 thrusters 30kg
3 push press 30kg
4 power cleans 30kg
5 power snatches 30kg
6 kbs 16kg
7 pull ups
8 knee to elbow
9 box jumps 30”
10 double unders
11 burpees
12 overhead walking lunge 10kg plate

4X 3min amrap, rest 3min between every round.

21 OHS 30kg, 21 burpee over rower + rest of the time cal row

18 OHS 35kg, 18 burpee....
15 OHS 40kg, 15 burpee....
12 OHS 47,5kg, 12 burpee....

Backsquat 6,4,3,2

4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

I m here