5x7 min amrap:

A.
10 kb snatch
20 kb swing
30 goblet squats

B.
10 burpees
20 situps
30 kcal on machine

C.
10 ttb
20 pushups
30 wallballs

D.
10 hspu
20 boxjumps
30 lunges

E.
1 rope climb
20 pullups
30 du's

(2 min rest between)

For Time:
800 Meter Run

15-12-9:
Front Squats (115/85)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (115/85)
Pull-ups

800 Meter Run

KILOS 52/38

*3 Rounds for total time *

Score is your total time minus the breaks

• 80 Double unders
• 5 Ring Muscle-ups
• 3 Bro Complexes 60kg
• 13 Bar Facing Burpees
• 3 Bro Complexes 60kg
• 5 Ring Muscle-ups
• 80 Double unders
• 2 minute break

THE BRO COMPLEX IS:

Each BRO COMPLEX must be done unbroken to count - If not possible, scale down

• 3 Clean and jerk (Touch and go)
• 6 Steps walking front rack lunges (Alternating)

5 rds of
400 mt rower
3-6-9-12-15 power clean (M@60 kg; F@30kg)
Then
8' EMOM
AMRAP Loaded pull ups (M@16kg;F@8kg)
AMRAP Loaded parallel dips (M@20kg;F@10kg)
Then
8' EMOM
AMRAP Barbell Muscle Snatch(M@40kg; F@20kg)
AMRAP Burpees

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight

2-3 rouds:

1 min UG hang
10 seated shoulder press, UG grip
10 + 10 side plank + legabduction

In 5 Min O’Clock of:
BB Clean & Jerk (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.

1-1-1-1-1-1-1-1 of:
BB Clean & Jerk
85-95% Heavy 1-1-1-1-1-1-1-1 rep
Use load Heavy of last week

Do the following reps based off 90% of your one rep max.