Backsquats 5-5-3-3-1

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″/20″)
Squat Snatches (95/65)

KILOS: 43/29

AMRAP 20:
20 Kettlebell Swings 24/16
20 Wallballs 9/6kg
20/15 Calorie Row/ AssaultBike / 200m Run

4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps

Sumomaastaveto

3 x 6

Every 10 min x 4 sets:
20 box step overs
10 + 10 single DB push presses 35/25 lb
30 sit ups
40 cal row, run or bike
8 min time cap.

4 Rounds For Reps:
3 Minute Max Calorie Row
2 Minute Max Toes to Bar
1 Minute Max Power Snatches 61 / 43 kg

Rest 1 Minute Between Rounds.              

3*3 C&J 80%

3*5 Push press

3*3 Clean pull

2 rounds:
5-10 Bar Hanging Hip Touches video
10 Split Jump

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Thoracic Flow 2.0