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

Every 90sec

For time
50 du
50 ttb
3 ring mu
50 du
50 Push up
3 ring mu
50 du
50 box jump over 60cm
3 ring mu
40 du
40 Pull up
3 ring mu
40 du
40 pistol
3 ring mu
40 du
40 kettlebell swing 24 kg
3 ring mu
30 du
30 ctb
3 ring mu
30 du
30 hspu
3 ring mu
30 du
30 dumbell hang clean and jerk 24kg
3 ring mu

For time
Da 1 a 10
Squat clean 60kg
Lateral burpees