2x5min AMRAP (3min rest)

a) 5 Thrusters 50/35kg
7 Bar over Burpees
9 Toes-to-bar

b) 5 Hang Clean & Jerk 50/35kg
7 High Box Jumps
30 Double Unders

Every 3min for 12min:
3 Squat snatches @50/35kg

Rest 3 min

Every 2min for 10min:
2 Squat snatches @60/42kg

Scale the weights if needed.

15 Min E5MOM (ogni 5 minuti x 3 volte) of: Double Unders 72 reps
Row 24 Kcal
BB Power Snatch (50/35Kg) 12 reps

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

4x4 push press
-increase weight on every set
-rest 90-120sec between sets

4 x
7 around the worlds https://vimeo.com/175741763
20 Tuck Crunch https://vimeo.com/177187933

5 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets

AMRAP 18:
9 Power Cleans (70/50)
12 Strict Handstand Push-ups
9 Front Squats (70/50)
12 Strict Pull-ups

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

E2MOM for 8 rounds,
3 x bench press, AHAP.

Odd min: Partner A does the bench presses
Even min: Partner B does the bench presses

The result is the total of kgs pressed (the sum of all the kgs of all the presses)