10 Min amrap

• 2/4/6/8/10….. alt hang clusters 17.5
• 5 burpees

For time
3 rounds
15 Front squat 50kg
15 hspu
Directly to 200m farmer carry double kb 24kg
Directly to
3 rounds
45 air squat
15 sto 50kg

Weighted pull up
4x8x7.5 kg

A)Rowx50-40-30-20-10cal
B)1arm stohx5+5 (DB22,5/16kg)

For time
da 0 a 10
9 6 3
Power snatch 50kg
Burpees box jump over 75cm
Da 10 a 20
12 9 6
Power snatch 42.5kg
Box jump over 60cm
Da 20 a 30
15 12 9
Power snatch 35kg
Bar facing burpees

For time
4000m assault bike
2000m row
100 ttb
2' on 1'off

Amrap 13
3 strict ring dip con partenza da ring mu
30 du
3 dumbell snatch 24kg
Aggiungi 3 dumbell snatch 24kg

5x5 70kg

4 Rounds for reps

Row 400m
Max Reps Push Ups ( Unbroken )

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap