14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

4 RFQ:
10-15 Plate biceps curls 20kg
10-15 windmills with plate 10kg (each side)
20 supermans

For time in teams of 2:

100 alt. db snatch @18kg
100 shoulder press @25kg
100 front squat @40kg
100 deadlift @65kg

• 2-2-2-2-2-2 of:
BB Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.

5 rounds for time of:

• Run 400 meters
• 50 squats
• 15 L pull-ups

RUN easy pace 45min

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

12 Min EMOM of:
1st Min Ring Row (Tempo X131) 6-8 reps

2nd Min Strict Ring Dips (Tempo 31X1) 6-8 reps

Ladder 9'
Add 3 reps every round
3 wall ball 9kg
3 lunges
3 kettlebell swing

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead