Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

1,5,15,25,50,100,150 unbroken

40 - 30 - 20 - 10 reps for time

Burpees
Air Squats

EMOM 25min
10 clean and jerk 20kg
25 du
25 squat
16 kettlebell snach alt.
Rest

AMRAP 20

4 bridge, 8 sec. gold
3 wallclimb
16 Medball sit UPS
20 Medball clean

Rest 3 minute

AMRAP 20

5+5 Windmill
10 half manmaker
3+3 TGU
26 box ovet 24/20"

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

A: Snatch dedlift + hang power snatch + hang snatch 4x3
B:Pause clean pull + hip clean + hang clean up to heavy
C:10’ Emom: Clean pull 50-60-70-80-90-100% + 4x3 @110% of clean

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Every 90sec x 3 Sets
AB 9/6 Cals
12 Air Squats
Every 90sec x 3 Sets
45 Double Unders
10 Wall Facing Shoulder Taps