3 rds:

6min: run
6min: row
6min: bike
6min: rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

For Time:
BB Clean & Jerk (70/45Kg) 12 reps
Legless Rope Climb (5 m) 5 reps
BB Clean & Jerk 9 reps
Legless Rope Climb (5 m) 3 reps
BB Clean & Jerk 6 reps
Legless Rope Climb (5 m) 2 reps

3x5 Front Squat

WOD:
3 Rounds of the following
20 Burpees
15 Squats
10 DB Snatch
5 HSPU
1Min Rest

Post WOD:
3x30sec Plank

1-1-1-1-1-1 of:
BB Clean & Jerk
Riscaldati e poi in 3 sets sali sino a una singole pesante ma gestibile e ripetibile per altri 3 sets.

Not for time:
Run 400m
8-15 T2B (UB)

9-10 Basic Endurance CrossFit
10-11 Mobility
11-12 Weightlifting

16-17 Basic Endurance CrossFit
17-18 Basic Endurance run

2 min max rep pull up

21-15-9

• Handstand push up
• Ring dip
• Push up

After each round - 10m. overhead walking lunge 60kg

4 x AMRAP 3, rest 2 min btw amrap

row 450/400m
remaining time thrusters 50/35kg