12min otm every 2min
Squat clean+hang squat clean
2 jerks

E3MOM x 3
max SHSPU

• Handstand push-up ladder
• Rest 3 minutes
• Dip ladder
• Rest 3 minutes
• Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

4 Sets
16 Unbroken Dumbell Step Ups @2x22.5/15kg
Directly into Max Effort Stiff Legged Deadlifts @same dumbbells

15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep

Amrap 33 in team da 2
44 thrusters kb 24kg
44 frog plank
44 sumo frog jump
Durante il lavoro del compagno si alterna un giro di riposo ed uno di lavoro con a scelta uno tra:
Wall sit
Plank
Hollow

10 min AMRAP

10 burpee box jumps 20/24"
10 single DB thruster L @ 22.5/15kg
10 single DB thruster R

Rest 2min

12 burpee box jumps 20/24"
12 single DB thruster L
12 single DB thruster R

Rest 2min

14 burpee box jumps 20/24"
14 single DB thruster L
14 single DB thruster R

50-40-30-20-10
Deadlift
Hang Power Clean
Situps
Back Squats

Run 400m at the end of each round

3 kierrosta, 20 time gap

Kyykkyhyppy kuminauhalla 15
vuorikiipeilijä x 12
Punnerrus + maastaveto x 12
hyppy 180 astetta painolla x 12,
Db x 2 clean + työntö x 12,
Burpee sivulaukalla x 12