100 DB Alt Snatch 22,5/15
50 DB Alt Step Lunges OH
50 Pull Ups
100 Burpees
1000 mt Run

50-40-30-20-10
Wall ball shots, 20#
Box jumps, 24”
Kettlebell swings, 53#

Buy in: 800m Run

20 Rounds of:

5 Ring Rows
10 Push Ups
15 Squats

Easy Pace all throughout
Rest 1-2mins after each round
Knee push ups after first 5 rounds

Skill
DUs

Strength
Max Shoulder press 60kg

WOD
10min AMRAP of:
400m Run
5 Deadlifts 80kg

It was supposed to be a 20min AMRAP but my crappy running shoes really tightened my feet so i called it. The actual workout is a 12min AMRAP but i misread it.

Deadlift 4x3

"
AMRAP 15:
30 Calorie Row
30 Box Jumps (24/20)
30 Thrusters (65/45)

10-9-8-7-6-5-4-3-2-1

Deadlifts @100kg
Pushups

EMOM 30'
0-10 mins

1. 200m run
2. 10 DB Snatch + 10 VUps

10-20mins

1. 20 WBS
2. 5 Strict Pull Ups

20-30 mins

1. 30 DU
2. 5 Strict HSPU

Skill Work, group of 4.

Squat Clean Thrusters x 3 for technique.
40kg, 45, 50, 55, 60.
3 minute plank.
Hang Cleans x 5 for technique
40, 50, 55, 60.
Then 1-10 Hang Cleans @ 60kgs.

Ogni 3' x 6 volte:
10 Deadlift
10 Power Clean
10 Front Squat
10 Push Press
10 Back Squat

Rx: 50\35kg