A) Skill Muscle Up B) Conditioning 4 Rounds 500 mt Row / 400mt Run ( one rounds each ) 5 Bar Muscle Ups 25 Db front Rack Lunges ( 22,5 / 15 ) Cap: 16’

  Team of 2 AMRAP 30 min one round each 100 mt Run 5 Pull ups 10 Push Ups 15 Squat

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 […]

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) 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) 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) 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

  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

Conditioning AMRAP (with a Partner) in 17 minutes From 0:00-8:00, perform: Partner A: Max Double-Unders Partner B: Max Barbell Complexes (50/35 kg)* Rest 1 minute From 9:00-17:00, AMRAP of: 10 Synchronized Toes-to-Bars 10 Synchronized Box Jump Overs (24/20 in) Barbell Complex consists of: 1 Snatch Deadlift 1 Squat Snatch 1 Hang Squat Snatch

Conditioning AMRAP 24 min (with a Partner) One Rounds each 10 Alternating Pistols 3 Bar Muscle-Ups 2 Power Clean ( 80/50 ) 1 Rope Climbs