shoulder press 10-10-10-10-10-10-10-10-10-10

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min

Shoulder press
2*5 @40%
3*5 @50%
2*3 @60 %

DB bench press
3*5 tempo 32x1
3*3 tempo 31x1

Post results on comments.

3 sets.
12 reps BB Curls.
12 reps KB Curls.
Rest.

AMRAP in 9 minutes

3 Power Cleans (135/95 lb, 62/43 kg)
3 Front Squats (135/95 lb, 62/43 kg)
3 Push Jerks (135/95 lb, 62/43 kg)
9 calorie Assault Air Bike

“Speed Round” is one of the challenge workouts by Assault Fitness for their Assault WOD series. It was first posted on their Instagram account, @assaultairbike, on January 25, 2018.

3 Rounds YGIG:

6 D-ball over Block (70kg)
10m yoke (210kg)
12 Db snatch (32,5kg)
10m yoke

Amrap 7
1 power clean 70kg
30 du
2 power clean
30 du
3 power clean
30 du
4 power clean
30 du
Aggiungi un power clean 70kg ogni giro

For time in team da 3
500 m synchro run
120 double kb clean ( 2 kb da 20 kg )
500 m synchro run
120 kb swing 24 kg
500 m synchro run
120 double kb lunges ( 2 Kb da 20 kg )
500 m synchro run
120 hang kb snatch 24 kg
500 m synchro run

Le rep con il kb vengono fatte da due componenti alla volta ,obbligatoriamente 10 rep persona, il terzo componente effettua 40 du e aspetta in plank position che gli altri 2 arrivino a 40 rep

For time

• 2 km Bike/Erg
• 3 km run
• 2 km Bike/Erg
• 3 km run
• 2 km Bike/Erg

Every 2 min for 6 rounds

2 Push jerk + 2 split jerk

65-70 % of 1 rm split jerk