20 min AMRAP

20 Wall Ball9/6 kg
20 KBS 20/16 kg
20 DB Snatch 22,5/15 kg
20 Sit-ups
20 Cal row

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World's Greatest Stretch x 10 reps

A, Warm Up
15 Band Pull-Apart x 2 rnd
poi
3 Rnd
10 S-Arm DB Clean and Jerks
10 Sandbag Squat
poi
15 Band Pull-Aparts (Palms Up) x2 rnd

B. Forza
Back Squat
3×3 @85%

C.
Skill – For Time

15 Set di 3/5 Unbroken Strict HSPU

D.
For Time
Row 1000mt
10 Clean and Jerk 60/40kg
Row 800mt
20 Clean and Jerk 50/35kg
Row 400mt
30 Clean and Jerk 40/25kg

BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

• 3min. Row/Bike/Run

• 2x
  8 kB swing
  8 Qoblet squat
  8 Ring Row

• 2-3x
  3-6 Pull up / C2B / MU
  3-6 Clean & jerk
  3-6 Burpee over bar (Facing)
  Add weights...

• Mobility...

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Front squats
• 1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Power snatch
5 x 2 @70-85% 1rm

Every 4 Minutes Until 300/250 Calories:
400 Meter Run
Max Calorie Row

Time Cap: 40 Minutes

RestDay!