SKILL DOUBLE UNDERS (NE AVETE TUTTI BISOGNO QUINDI GUAI A VOI SE PACCATE ???) CONDITIONING OPEN WORKOUT “17.5” 10 rounds for time of: 9 thrusters (RX:42,5/30 – Scaled: 30/20) 35 double-unders Cap:40’

“EOD 133 REMIX” For Time (with a Partner) 65 Front Squats (60/42,5) 65 Kettlebell Swings (24/16) 16 Partner Over Burpees 400 meter Run 65 Hang Power Cleans (60/42,5) 65 Single Arm Kettlebell Presses (24/16) 16 Partner Over Burpees 400 meter Run 65 Chest to Bar Pull-Ups 65 Box Jumps 16 Partner Over Burpees 400 meter […]

“THE BATMAN” For Time Buy-In: 100 Air Squats then: 50-40-30-20-10 Reps Box Jumps Wall Ball (9/6) Kettlebell Swings (24/16 kg) 200 meter Run Buy-Out: 4 Rounds of 5 Deadlifts (80% max)

STRENGTH OHS technique and then: 4×3 For Weight CONDITIONING AMRAP 12 Minutes 4 Kipping HSPU 8 Burpees 16 KBS (24/16) EXTRA  3 Rounds Run 400m 20 Empty Bar Thrusters

WL Power Clean and Jerk EMOM for 10 Minutes 1 rep @ 80%+ These are “heavy singles.” You may feel like you have too much rest between reps, but that’s okay. Up the weight a bit and ride that line. CONDITIONING For Time 3 Rounds 21 Bar Facing Burpees 15 Toes to Bar 9 Squat […]

SKILL MUSCLE UP or For Volume EMOM 10:00 3 Muscle Ups CONDITIONING BUY IN: 600m run (cap: 4’) then complete as many rounds as possible in 12 minutes of: 15 thrusters 30/25 30 DOUBLE UNDERS EXTRA 4 Rounds 200m run 30” hanging from the bar with 1 pull up every 5 seconds Rest 2:00

STRENGTH Back Squat 4×4 (Start around 80% and go for weight) Rest as needed CONDITIONING For Time 35-25-15 Wall Ball 9/6 Box Jump Overs *More Options: Less total reps EXTRA For Time 3 Rounds Run 400m 30 DB Snatch 22,5/15 Rest 2:00 *More Options: Lighter Dumbbells

STRENGTH Squat Snatch 5×3 @ 80% Drop and Reset Rest as needed Focus on consistent, perfect reps throughout each set. Take an extra second on the set up to final your optimal position, there is no reason to rush. CONDITIONING AMRAP 15 Minutes 12/8 Calories on Row 10 Chest to Bar 8 2DB Clean and […]

CONDITIONING 5 Rounds for Time 400 meter Run 20 Wall Balls 14 Kettlebell Swings (24/16) 38 reps of “X” Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees

STRENGTH Front Squat For Time 8×2 @ 85%   CONDITIONING Every 4 Minutes for 20 Minutes 6 Power Clean 60/42,5 12 Push Jerk 60/42,5 18 Deadlift 60/42,5 Run for distance in remaining time No Rest *More Options: Less weight on Barbell