100 double under
50 cal
40 Wall ball
30 t2b
20 burpee
10 cluster 50 kg
5 eounds with partner

30min emom:
1) 3 ring mu
2) 2 rope climb

3 Rounds for time
1 bmu
3 strict hspu
6 hang clean 50kg
12 wall ball 12kg
24 back rack lunge
48 double under

Max weight
3 power clean
3 front squat
3 jerk

double tabata alternating between
- push-ups on dumbbells
- ring rows

For time in team da 2
90 cal row
100 burpees
85 cal assault bike
85 cal ski erg

Dallo 0 e ogni 5 minuti
12 synchro dumbell snatch 22.5
15 synchro air squat
18 synchro sit up

For time:
1500m run
100 sit-up
80 air squat
60 push-up

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

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