For time:
10-9-8-7-6-5-4-3-2-1
OHS
Burpees over bar

EMOM 39, choose calories you can hit on every round in 45-55 seconds

1) row
2) ski
3) assault bike
4) rest

E2'
5×15"

• 5-5-5-5-5-5 of:
BB Back Squats (0:03 pause)
90% of last week 5@9 RPE (0:03 pause)
Pause @ parallel position
Usa il 90% del carico utilizzato per la 5@9 RPE con pausa della settimana scorsa

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

4 rounds
45 second work
15 second break
Flutter kicks
Side plank raises, left
Bicycle abs
Side plank raises, right
Mountain climber

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

3R
500m row/AB/ski
50 GTOH 20kg plate
50 lunges 20kg plate OH
50 air squats

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

4 AMRAP
Run 600 metres
max rep push ups
rest 4 mins

4 AMRAP
10 box jumps
10 pullups
rest 4 mins

4 AMRAP
10 burpees
10 Power snatch
rest 4 mins

4 AMRAP
30 DU
15 Push press 35-25