Kangaroo Flow video + accumulate 3min Active/Passive Hanging

Amrap 8
20 double
Ladder + 3 dumbell 22 kg
3' test
Amrap 3
Ladder + 3 burpees e front squat 50 kg

3 rounds for time of

• 30 overhead squats
• 800-m run

♀ 55 lb. ♂ 75 lb.

Every 8 minutes for 40 minutes (5 rounds):
4 min run
20 walking lunges (10 + 10)
40 mountain climbers

Every 2 min
3 PC @ 75%
2 PC @ 80%
1 PC @ 85%
3 PC @ 80%
2 PC @ 85%
1 PC @ 90%

3 sets
1 Clean + 1 Front Squat with 3sec descent + 1 Clean

8 rounds
In 2min 30sec
30/22 cal row
Amrap Air squats
Rest 2min 30sec

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.

Bench press heavy 5rep of today
+
5 rft
10 HSPU
10 pull ups
30 DU