4 rounds for time:

15 cal Echo bike
10 db box step-overs
8 ghd sit-ups

VX7A

10-8-6-4-2-1

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

2 rounds, each round for time, of:
30cal Assault Bike
Rest 2 mins
30cal Assault Bike
Rest 1:30
20cal Assault Bike
Rest 1 min
20cal Assault Bike

Rest 5min btw rounds.

3 x 8

For Time
21 – 15 – 9
Deadlift (90 kg/ 70 kg)
Bar over burpee
Wall balls (9 kg/ 6 kg)
Box jump (60 cm/ 50 cm)

Back Squat

3 x 3 x 70%

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

1.) Tall clean+tall jerk 4×3+3
2.) Hang clean @/below knee +above knee 5-6×1+1
3.) Jerk off rack 5×2
4.) Back squat 5×2 1.rep paused