Superset!
4 work sets!

Close Grip Floor Press in Bridge x 5.
- build in weight, try to improve on last week
Rest 45s.
Archer Ring Row x 6-8 each.
Option: 8-12 Ring Rows
Rest 45s.

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg

AMRAP15
5-10 HSPU
5+5 DB push press
10/7cal ergo of your choice

Weighted ring dip 2 RM, then 2 sets without weight (choose reps)

"FIGHT GONE BAD"
Three rounds of:
Wall-ball (9/6 Kg).
Sumo deadlift high pull (35/20 kg).
Box Jump, (20″).
Push-press (35/20 kg).
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 250/200 m sprint
C2B Pull Ups 15 reps
One-Arm DB Power Snatch (22.5/15Kg) 20 reps

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees

Zercher squat 3 x 8

AMRAP 20min
100m row
10 ground to overhead @30/25
10 wall balls shots

NEVER GIVE UP