2 Rounds For Time
100 Air Squat
80 Russian Swing @24/16kg
60 Burpees
40 Box Jump @60/50cm
20 DB Snatch @22,5/15kg
10 Rope Climb

• You go I go TC:30'

10min “Falkel”
8 HSPU
8 Box jumps
1 Rope climb

Thruster 5 RM

Front squat 1 RM, then 3 sets @ 75% (choose reps)

A. Warm Up
AMRAP 8'
8 Box Jump
20" HS Hold
10 Toes to Ring
20" Squat Hold
10/15/20... DU

B. Forza
Ogni 2' per 16'
3" bottom Front Squat X 3 REP
Set 1: 50-60% @1Rm
Sets 2-7: 65-70% @1RM
Set 8: 75%@1RM

C. For Time
3 Thruster 60-50/45-35KG
3 Toes to Bar
50 DU
6 Thruster 60-50/45-35KG
6 Toes to Bar
50 DU
9 Thruster 60-50/45-35KG
9 Toes to Bar
50 DU
12 Thruster 60-50/45-35KG
12 Toes to Bar
50 DU
15 Thruster 60-50/45-35KG
15 Toes to Bar
50 DU
18 Thruster 60-50/45-35KG
18 Toes to Bar
50 DU

D. For Time
AMRAP 3'x 2
15 Hang Clean and Jerk 60-50/45-35KG
Max Burpee Over The Bart nel tempo rimanente
rest 4'

E. For Time
8 Rnd
200/150mt Row
Rest 2'

F. Skill
Alt. Touch and Go Dumbbell Squat Snatch
5 x 10 Ogni set aumentare il carico
Rest 60"

G - LAVORO OPZIONALE
L-SIT
3×20-30"

Banded Good Mornings
4×15
DB L.SEATED
5×10-15

Bench press 1 RM, then sets @ 80-60-40 % (choose reps)

1. Nordic hamstring curl w/partner x 8
2. Pendley row x 8
3. Arch rock x 12-15
4. Rest

EMOM 8 min

*10 sec ring support hold + jarrutus alas
*Hanging L-sit 20 sec

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(12)
Amrap 12
12 jump rope-challenge-double unders
12 lunges
12 ground to overhead-35/25-challenge-45/35

Opt(12)
800m run
5x5 back ext
gym 🐐

Finisher
50 rtw
1:00 min quad stretch

4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 burpees
2min rest
4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 Burpees