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

5 rounds of:
- 400m run
- 300m ski
- 20 box jumps

Go hard, rest 1min between rounds.

For Time
100 reverse walking lunges
75 jump squats
50 burpees
25 pull ups
50 push ups
75 sit ups
100 squats

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
GHD Sit Ups 20 reps
Handstand Walk 20 m
GHD Sit Ups 10 reps
Handstand Walk 10 m

5x
squat clean+2 front squats+split jerk

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec heel grab

:30 sec fast row
:30 sec downward dog with foot pedal

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Toe to bar-
Long hollow body, Let hips create momentum, active shoulder

Row-
Quick handle return, 11 o'clock position, full range of motion

Lunge-
Chest high, knee touch ground, knee behind toe

Metcon(25)
“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack Wreck Bag Walking Lunge (50/35)

Opt(12)
5x5 hip ext
3x6 rev fly
3x6 hammer curls

Finisher
30 cuff iso
60 bicycles
1:00 min samson per

4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter (Front) Squats (Each Side)
2x50: GHD Sit-Ups