15 AMRAP of:
3 power cleans
5 pullups
10 pushups
15 squats

10 RDS + 5 PUSH UPS

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

40-40-58-58-58-58-58-45-45-40 kg

Smolov 1/2

HBBS 7X5 @ 75% – rest at least 2 minutes
305#

BBG

EMOM for 5 minutes: 1 Snatch @ 175#

EMOM for 5 minutes: 1 Clean & Jerk @ 225#

4 rounds for time:

15 kettle bell swings (35 lbs)
15 box jumps (24 inch)

For 10 rounds:
For 15sec max calories on assault bike, 3min rest between rounds. Count total calories.

day 11

5 Rounds
400 Meter run or row
9 HSPU

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• For Time:
Ring Muscle Ups 15 reps
One-Arm DB Squat Snatch (25Kg) 15 reps
Ring Muscle Ups 12 reps
One-Arm DB Squat Snatch (25Kg) 12 reps
Ring Muscle Ups 9 reps
One-Arm DB Squat Snatch (25Kg) 9 reps

7mins AMRAP

15 SDHP 10kg/5kg
15 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

3 HSPU
6 Box Jump
12 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

10 Thruster 10kg/5kg
30 Double Under

Rest 5mins

7mins AMRAP

5 Front Squat 10kg/5kg
10 Thruster 10kg/5kg
15 Push Press 10kg/5kg

20 Min AMRAP of

10 Pull Ups
5 Deadlift
8 Jerks

115lbs

7 rounds, 7 pull ups