65 min
Easy bike

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

6:30 Basic Endurance CrossFit
7:30 "Bear Complex"
15:00 "Bear Complex"
16:00 Kipping Pull up, technique
17:00 Bar Muscle up, technique
18:00 "Bear Complex"
19:00 Basic Endurance CrossFit

AMRAP 30
15 ttb
20 steps walking lunges @15kg
1000m bike erg
10 GHDSU
10 goblet squat @15kg

Amrap 20
15 ttb
12 cal bike erg
9 hang power snatch 40kg
6 strict handstand push up

Amrap 20 in team da 2
100 du
20 pull up
100 du
20 power clean 50kg
100 du
20 lateral bar burpees
100 du
20 alternating dumbell snatch 24kg

Not for time
10/9/8/7/6/5/4/3/2/1
Strict pull up
Ogni round 5 romanian deadlift 40kg

Amrap 15
3 ring mu
6 deadlift 100kg
500m bike erg

For time
800m run
150 du
800m run
50 burpees box jump over 60cm
800m run

Shoulder press 6*4