For time, 3 rounds of:
* 3 squat clean (80/60kg)
* 3 rope climb

5 Rounds of;

5x 150kg DL
5x Strict HSPU

3 Rds of;

100 Double-Unders
10 Bar Muscle-Ups

Work up to 1RM (120)

5x5 @100

3 Rds for a time:

15 Hang power clean @60
15 Burpees

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

Amrap 25′
partner workout

5 power clean 70/50 kg
7 burpee pull up
10 kb swings 32/24 kg
100 mt run

I go you go (after partner’s 10th kb swing)

STRENGTH
1RM Complex of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

95, 115, 135PR

---

MAX EFFORT
1min Deadlifts (135/95)
2mins Lateral burpees
3mins HPC
4mins Row (64 Cals)
5mins Clean & Jerk

FOR TIME:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

5 rds with 3 mins between rds:

10 HSPU/ 150m Sprint

For a time