Road To Casilina Box Battle - DAY 5

EMOM 10 minutes:
2 Snatch + 1 OHS
Rest 3'
EMOM 10 minutes:
2 Squat clean + 1 Jerk (heavy)

For Time:
3 Round of:
BB Deadlifts (100/70Kg) 15 reps
Hand Release Push Ups 25 reps
4 Round of:
Toes to Bar 20 reps
Plyo Box Jump Overs (60/50 cm) 20 reps
5 Round of:
Burpees 25 reps
Double Unders 50 reps
30 Min Timecap

Conditioning

AMRAP 20’
6 Front Squat @40/35
8 HSPU
24 DU/ 90 SU

10 Rounds for time:
2 Strict Pull Ups
4 Kipping Pull Ups
6 Toes to Bar
9 Chest to Bar Pull Ups

50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s

Barbell high pull 4x10 reps

3 rounds of:
25 Wall Ball 9/6
20 Alternating Arm DB Snatch 22,5/15

50 sit Up

3 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees