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 10 Squat Snatch @75% Rest :60 8 Squat Snatch @77.5% Rest :60 6 Squat Snatch @80% CONDITIONING Row 1000/850mt 30 Pull Ups 50 KB Snatch (24/16) 30 Pull Ups Run 800mt Target Time: 14-17 min

STRENGTH EMOM for 8 Minutes 3 Power Clean @75-85% Drop and Reset CONDITIONIONG AMRAP 2:00 x 4 Climb the ladder by 3s 3 Box Jump Over 3 Thrusters (42,5/30) 6/6, 9/9, etc.. Rest 1:00 Continue where you left off. Target Score: round of 24

STRENGTH Back Squat – 12 min 5×5 @75% 1. Skill Ring Muscle ups CONDITIONING AMRAP 5 Minutes 6 Ring Muscle Ups 20 Burpees Rest 2:00 AMRAP 5 Minutes 4 Ring Muscle Ups 15 Burpees Rest 2:00 AMRAP 5 Minutes 2 Ring Muscle Ups 10 Burpees Target Scores: R1: 2-3 rounds, R2: 3-4 rounds, R3: 4-5 […]

STRENGTH Every 2 min for 6 Rounds Squat Clean + Hang Squat Clean + Jerk ( incrementa il peso ) CONDITIONING 6 Rounds 5 Squat Snatch (50/35) 150 mt Run 5 Squat Snatch Rest 1:30

STRENGTH Back Squat – 10 min 3×3@90% CONDITIONING Amrap 15 min 10 Hspu 20 Oh Single Arm Lunges DB ( 22,5/15 ) 30 DB Hang Clean