20 DU´s
20 snatches @ 45kg
20 walking lunges @ 60kg (front rack)
20 pull ups
20 cleans @ 60kg
20 box jumps
20 deadlifts @ 100kg
20 push press @ 60kg
20 push ups
20 DU´s

BS: 3x5 (75%, 80%, 85%)

• 1-1-1-2-2-2-2 of:
BB Back Squats
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps

Strength / Skill:
5x1 Front Squat + Jerk

WOD:
1000M Row
5 Rounds for Time
15 Pull Ups
7 Should to Overhead (135,85)

pullups
76544

bench and deadlift wendler

WOD
4 rds
1 min each
front squat 25kg
v ups
box jumps
power cleans/push press
row

• 4 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

20Min EMOM:
15 x SDHP (KB)
5 x Box-jump
Do alternately with partner.

Strength / Skill:
- Snatch 1 Rep Max

CrossFit Journal Fitness Test #4
-1 RM Max Dead Lift followed by a max set of Hand Stand Push Ups

Warm up(0:00-15:00)
3 Minute Easy Bike

1:00 Active Spidermans 
1:00 Active Samson 
1:00 Walkouts

3 Rounds: 
3 Push-ups 
6 Sit-ups 
9 Air Squats

Mobility(15:00-25:00)
Couch Stretch-2 min per
Pigeon-2 min per
Shoulder distraction-1 min per

Skills/Teach(25:00-35:00)
Bike-arms and legs
Abmat sit ups-throw arms for momentum and breathe, full range of motion.

Run through(35:00-40:00)
1rd
9 Calorie Bike 
9 Sit-ups 
6 Calorie Bike 
6 Sit-ups 
3 Calorie Bike 
3 Sit-ups

Metcon(20)
"Green Day"
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds

-score equals cals
-can sub row for bike

Opt(12)
4x1 box squat
1000m row
6x30m shuttle

Finisher
walking quad stretch
walking knee grab
60 side bends
30 sec knee tuck hold
30 sec s/a para stretch

Cross-country skiing