5 ROUNDS OF:

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

A. Warm Up
PVC+MOBILITY

3 RND
12 Band Pull Apart
12 OH Squat con elastico
Row 300mt

B. Forza
10 Squat Snatch @65%
Rest 60"
8 Squat Snatch @70%
Rest 60"
6 Squat Snatch @75%

C. For Time
Row 45/35 Cal.
21 TTB
21 HSPU
18 TTB
18 HSPU
15 TTB
15 HSPU
Row 45/35 Cal.
15 TTB
15 HSPU
18 TTB
18 HSPU
21 TTB
21 HSPU
Row 45/35 Cal.

D. For time
10' LAVORO HSW

E. For Reps
AMRAP 7'x 3
400mt row
20 A.swing
Rest 2'

F. For Reps
5 Rnd
40 DU
20 W. Ball
40 DU
Rest 90"

Death by Burpees

Perform 1 Burpee the first minute, 2 Burpees the second...and continue until you fail!

3x5 as heavy as possible

45s. ON, 15s. OFF for 16 mins

1. KBS
2. box step ups
3. KB sumo deadlift high pull
4. no jump burpee

AMRAP 12'
10+10 KB PUSH PRESS
32/24 - 24/16
10 SIT UP
*E2MOM : 10 BURPEES

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 8:00 REST 2:00 x3
12 bent over row/ring row/8 pull ups
100m run
12 hand release push ups
24 squats tempo(one sec down-one sec hold-one sec up)
12 body builders
100m run
12 alternating sit ups

Finisher
50 alternating toe touch
1:00 quad stretch

Skilss

Warm up
400m run or 20 cal bike or 500m run
Then 2 round
10 box step ups
10 push ups
10 pass throughs

Push press
Every 1:30 x 8
5 reps

WOD
For time
100 jump rope
80 sit ups
60 Box step ups
40 Kettlebell swings
20 burpees

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
In 5 mins do:
Run, 800 m
max reps in remaining time Push Jerks @70/47kg
-- Rest 1:30 --
In 4 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs @60/50cm
-- Rest 1:30 --
In 3 mins do:
Run, 400 m
max reps in remaining time Double Unders

Goal:
Have 1 min or more to work on each movement.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Rest as needed between each round.