KB swings
25 - 35# American
20 - 44# Russian
15 - 63# Russian

AMRAP 32' (Team of 3):
18 Synchro OH Lunges w. Plate @20/15kg
18 Clean-and-Jerks @50/35kg
16 Synchro Bar Facing Burpees
18 calorie Row*
*1 person is rowing, 2 person hanging on bar.
If someone falls, then they have to switch on the rower

5-…-5 of:
BB Back Squats (0:03 pause)
5RM
Pause @ bottom position

Find your 5x5 push press

• 12 Min EMOM of:
BB Back Squats
70-75% of 5 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ bottom
Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
mentre la seconda rep è normale.

AireDyne bike
50 cal
40 cal
30 cal
20 cal
10 cal
1 min rest between rnds

2 squat cleans + front squat

Every 90s for 10 rounds

3 rounds for time of

• 21 power cleans
• Run 400 m
• Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

A: Snatch, Build up to heavy 1rep
B: Deadlift 5-5-5-5
C: leg press 5x10
D: Standing hamstring curls 2set