A) Strength EMOM 15 15 Push Ups Ring 15 Vups 10 Floor Press Barbell   B) Conditioning 9-15-21-27-33 Over Head Squat ( 40 / 25 ) Chest to Bar cap 15

A) Strength Deadlift 5×5@70%   B) Conditioning 3 Rounds 30 KBS (24/16) 200 mt run 30 Power Clean ( 50/35 ) rest 1’ cap 16’

  Team of 2 Every 2 min for 16 Rounds / one round each 250 mt Row 10 Burpees over the Row ME Front Squat ( 70/ 45 )   The score is the total Front Squat

A) Strength EMOM 15 5/10 Strict BB Pull ups 10 Pendlay Row 3/8 Strict HSPU   B) Conditioning 22-26-30 Single DB Step up Over ( 22,5/15 ) Db Snatch cap 11 min

  A) Strength Every 2 min for 6 Round 2 Snatch more weight each round   B) Conditioning AMRAP 16 min 21-15-9 Power Clean ( 50/35) Pull Ups Wall Ball

A) 1RM Deadlift (perfect back) Opzione B) E3MOM for 15’ 4 deadlift @70/85%     B) Conditioning 4 Rounds 200 mt Run 15 Kbs ( 24/16 ) 2 Rope Climb cap 16 min

A) Skill Muscle Up or E3MOM for 15’ 3 pull up + 2 ctb + 1 MU   B) Conditioning AMRAP 10 min 12 Box Jump Over 8 Ohs (50/35) 4 Bar Muscle ups

A) Strength Every 2 min for 7 rounds 2 Squat Clean ( 80/85% ) B) Conditioning 18 Bar Facing Burpess 18 Thruster ( 30/20 ) rest 2′ 15 Bar Facing Burpess 15 Thruster ( 30/20 ) rest 1’30” 12 Bar Facing Burpess 12 Thruster ( 30/20 ) rest 30” 9 Bar Facing Burpess 9 Thruster […]

Conditioning For Time (with a Partner) Buy-In: 100 calorie Row Directly into: 81 Kettlebell Snatches (24/16 kg) 41 Front Squats (70/50 kg) 100 Chest-to-Bar Pull-Ups 41 Back Squats (70/50 kg) 81 Kettlebell Swings (24/16 kg) Time Cap: 22 minutes

Conditioning AMRAP (with a Partner) in 25 minutes 50 Clusters ( 50/35 ) 1,000 meter Run 50 Deadlifts 1,000 meter Run 50 Bar Facing Burpees 1,000 meter Run