6 x 5 e2om

Row 3000m (85-90% intencity)

Front Squat 1RM

EMOM 12

1 Min : 12 Cal Bike Ergo + Max Hang Power Clean 50kg
2 min : 30 DU´s

Strict Press
6 x 3 @ every 60s.

WOD
EMOM x 15:00
Min 1: 10 Toes to Bar + 5 Burpees
Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
Min 3: Rest

Rx+: 3-5 x Bar Muscle-up instead of T2B

Amrap 5
40 cal bike erg
20 box jump over 60cm
Amrap Macho man 60kg
Rest 5'
Amrap 5
30 cal bike erg
15 box jump over 60cm
Amrap Macho man 70kg
Rest 5'
Amrap 5'
20 cal bike erg
10 box jump over 60cm
Amrap Macho man 80kg

For time
25 hspu strict
50 hspu kipping
Da 0' e ogni 2' 15 cal bike erg

For time
8 rft
500 m bike erg
30 du
10 burpees box jump

Amrap 15
21 wall ball da 12kg target 2.5m
12 power snatch 42.5 kg
15 ttb
12 overhead squat 42.5kg

Reverse lunges daily 12rm