5 ROUNDS OF:

- 30s Sled Push
-60s Rest-
- 30s Max Cal Row/Ski
-60s Rest-
30s DU
-60s Rest-

For time:
1 Round
10 Pull up
20 Clean and Jerk (42,5 kg/ 30 kg)
30 Push up
40 Thruster (42,5 kg/ 30 kg)
50 Sit up
60 Deadlift (42,5 kg/ 30 kg)
70 Cal/ 50 cal row
80 Row over burpee
90 Dumbbell snatch (22,5 kg/ 15 kg)
100 Wall ball (9 kg/ 6 kg)

Time cap 40 minute

*Every other starts pull ups and other wall balls, cos Korona.

A.
2' Glute Bridge
2' Air squat
PVC+MOBILITY
3 Rnd
8 Hang Clean Thrusters (PARTENZA DA HANG E NON DA TERRA)
24DU

B.
7'
40" ON
20" OFF
POWER CLEAN MAX REP (CARICO MEDIO)

C.
AMRAP 20'
28 M. CLIMB
21 HSPU (PIKE PUSH UP)
14 A. SWING

D. For Time
4 Rnd
10 squat clean
20 w. lunges BB front rack
Rest 2'

E.
12 Rnd
7 TTB
17 toe to touch

F.
3×10 Hip Extensions

5×20 Banded Strict Pull Up (se non avete l'elastico tenete 6-8 strict pull-up)

Warm up(8)
10 jax
10 air squats
10 knuckle draggers

10 jingle jang
10 air squats
10 single leg deadlift

10 heels to rear
10 air squats
10 inchworm

Mobility(4)
1:00 min front rack stretch
1:00 pigeon per

Weightlifting(15)
Week 3-back squat

Fittrain(21)
In teams of 4
"Out of Time"
Amrap 14
Max cals rowed plus
120 wallballs
120 hang cleans
120 pull ups

Division one-20/14 wallball-hang clean-135/85-chest to bar pull ups
Open Division-16/12 wallball-hang clean 95/65-pull ups or ring row which are scored the same.

One teammate is rowing while remainder of team works on the wallballs, hang cleans and pull ups. You must complete the movements in order and in its entirety before moving on to the next movement. Switch out on the rower as needed, however if the rower stops everyone stops until rowing resumes. The workout is complete once the clock hits 14:00.

Score equals total cals + reps. If your team cycles through all the movements then start back over at wallballs.

Rest 5:00 mins then..

"Equalizer"
4x400m relay
Each team member will run a 400m run in a relay style format. You must pass the pvc water baton to your teammate when switching off. Score equals time.

Opt(12)
1600m run
4x2 front squat
5x5 hollow rocks

Finisher
30 arm circles
60 alt sit up
15 side plank pt per side
1:00 min quad stretch

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

3 kierrosta
Hakristikierto 5+5
Ninjarullaus 5
Pretzel venytys :30 sek per puoli

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 snatch pulls
3 muscle snatch
3 snatch grip pp behind neck
3 OHS with 2s pause
5 BACK SQUATS

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
WRK 3:00 REST 1:00 x5
12 db/kb/sb deadlifts
6 body builders
12 hrpu

Finisher
50 double crunch
1:00 hamstring stretch

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)