For time:
60xDU
6xDB Box Overs (22,5kg/15kg)
60xDU
12xDB Box Overs (22,5kg/15kg)
60xDU
18xDB Box Overs (22,5kg/15kg)

Enjoy the ride! 🍑

• For Time:
Assault Bike 40/30 Kcal
BB Deadlifts (120/85Kg) 20 reps
Assault Bike 40/30 Kcal

Tabata Calories Row.

Result is total calories.

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

4 rounds:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

GIORNO 3

PARTE A

Lunge flow

Then 3 round

10 Superman solo gambe + iso 10”
15 spinte bacino
10 ponte con braccia tese + iso 20”

PARTE B

Da 10 a 1 di :

• Deadlift (BW)

-ring dips

rest tra i primi 5 set 1’ , poi 30’’

POI

5x5 squat clean Bw rest 60’

PARTE C

C1

In 20’ performe

100/85 Cal Row

1500mt Run

In the remaining time

Max Cal Skierg

C2

3 set di:

2 <a href='/journal/movements/59'>Hang clean</a>

2 tirate Pull

2 <a href='/journal/movements/2309'>Muscle Clean</a>

Rest 40”

2 <a href='/journal/movements/54'>Hang Power Clean</a>

2 <a href='/journal/movements/5'>Power Clean</a> 

2 <a href='/journal/movements/23'>Front Squat</a>

Bilanciere vuoto

4x3 Muscle Clean rest 40”

(Peso leggero)

5x (2 Power Clean + 1 Squat Clean)

(Add weight every set)

 Rest 60”

PARTE D

WOD1

AMRAP 15'

8 squat clean
10 TTB
12 Box Jump

WOD2

5 RND
10 Cal. Row
6 Double DB Hang Clean and Jerk
4 Bar Muscle Ups

Rest :60"

Five rounds:
Row 500 meters
135 pound Bench press, 15 reps.