Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest

1.) Air bike
2.) DU's
3.) Wallball
4.) Rest

7 x 2

Back squat:
5x2
Rest 3min...

"Cindy"

Amrap 20

5 Pull ups
10 Push ups
15 Air Squats

90 min
Aerobic work
15 min erg row/bike/crosstrainer
Then:
10 v-up
10 pike leg lifts
20 side heel touches
HR 125/141

140 min
Warm up for 15 min

1.BFLY/CTB
- BFLY - 45
- BCTB - 10
- KCTB - 30

2.Squat
Back squat
- 6x4x72.5 %
- 67.5 kg

3.Metcon
4 rounds for time:
1 round of unbroken "barbell complex"*
10/8 cal Assault bike
30 s. Rest between rounds

"Barbell complex"
1 Cluster
2 Thruster
3 Hang squat clean
4 Push jerk
5 Front squat
x70/50 kg

Times: 2.00, 2.09, 2.00, 1.30, total 9.09

5 rounds:
5 burpee
10 box jump
15 push up
20 squat
25 walking lunge (each leg)

• 3 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

20min amrap
20cal row
20 DB c&j 20kg alternating