For time:
100 x DU
100 x pull up
100 x pistol squat
100 x T2B
100 x hand stand push up

Or

10 reps and 10 rounds.

Time cap 40 min.

60m sprints - on track - rolling - 8x60 - range - 8.2 - 7.63 - avg 7.78

Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute

• 5-5-5-5-5 of:
BB Jerk 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante ma ripetibile per altri 2 sets.

Handstand walking (30min)

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

Metcon
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps

Front Squat 10-5-3-1-1-1-3-5-10 reps

GO HEAVY ! Post the total weight from round 1 to 9

10 min aikaa, etsi päivän 6 RM thruster