Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

Find your 1+1RM

Start from the ground

A: Clean 6x2
B: Deadlift 3x5
C: Front squat 3x5

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

For time
400m run 40 wall ball da 12kg target 2.5m
400m run 40 power snatch 35kg
400m run 40 ctb
400m run 40 ohs
400m run 40 box jump over 60cm
400m run 40 thrusters 35kg

2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

E2MOM x 10

1 bear complex

For time
3 round
10 hang power clean 50kg
5 ring mu
Directly to
3 round
10 push press 50kg
10ttb
Directly to
10 sdhp 50kg
5 wall climb

A) 3 rounds:
50 m Farmers carry
8+8 Single arm DB Press

B) 3 Rounds:
14 mountaineers
8+8 Single arm sumo deadlift

C) 3 rounds:
15 KB Side bends
30 sec Arch hold

5 rounds
10 hang power clean db
4 hspu

5 rounds
10 Push presses db
10+10 One arm row db
10+10 front raises db

5 rounds
10 floor presses db
10 Push ups

5 rounds
10 db dips over head
10 dips from chair

5 rounds
10 Db curls
3 wall climbs

Run 3km, / ski 4km / row 3km