For time:

Buy-in:
40 cal Row

4 rounds:
10 Dumbbell Power Clean 2x20kg
10 Ring Push-Up
10 Pull-Up
10 Dumbbell Thruster 2x20kg

Cash-out:
40 Burpees

Time Cap: 40 minutes!

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*Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.*

AMRAP 14'
15 Reversed Grip Pull up
15 Deck Squats @16/12kg
15 A squat with KB @16/12kg

• For Time:
BB Deadlifts (140/95Kg) 20 reps
Bar Facing Burpees 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Bar Facing Burpees 25 reps
One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
Burpees over the Rower 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Burpees over the Rower 25 reps
BB Deadlifts (140/95Kg) 20 reps

Warm up

800m run/800m row
+
1Rnds of:
20 Push Up
20 TTB
20 Squat
20 Pullup

*Mobility *
ROMWOD

Olympic weightlifting
Hyperextension (20/40 kg) 10x3
Snatch from PP 4 set 3x40%, 3x50%
C&J 4 set 4x40%, 4x50%

Gymnastics

Emom 15′

I 10 Box Dip

II 10 Pullup

III 10 GHD Situps

Conditioning
5 RNDS

10 UB Power clean & Push Jerk (You Pick Weight)

Max DU UB

• 1-1-1-4-3-3-2 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
80% 1RM 4-3-3-2 reps

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

30 box over jumps
30 thrusters
30 Handstand push up
30 pull ups

3 kierrosta

7 power clean + jerk
5 PEP
3 rope climbs

Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

In Teams of 2

AMRAP 20
3x Snatch
6x Overhead squat
12x Bar facing burpee
(35kg/50kg)

’Switch after one full round

5 Rounds for time:
20x 1KB Swing
20x 1KB Push press
TC: 10min