Every 1:30 x 9 Sets 3-3-3-2-2-2-1-1-1 Squat Snatches Incrementa il carico fino alla “Heavy of the day” Every 2:00 x 4 Sets 5 OHS tempo 3111 Incrementa il carico fino alla “Heavy of the day” 3 Sets 10-12/arm One Arm DB Floor Presses Rest 1:30
For time: 2 Rounds 40 DU 25 DB’s Front Squats 15/10 2 Rounds 40 DU 25 DB’s STOH 2 Rounds 40 DU 25 DB’s Thrusters Time Cap: 11:00 15:00 Run | Nasal Breathing
5 x 3:00 ON | 2:00 OFF 12 HSPU 12 Burpee Target 15cm* Max Reps Ring Muscle ups in the remaining time *Aggiungi 1 reps ad ogni Round (12-13-14-15-16) Score: total RMU
Every 2:00 x 4 Sets 3 Squat Clean + 1 Split Jerk For time: 10-20-30-40 Calories SkiErg o altro Wall-Ball Shots 9/6kg Sit-ups
2.30 to perform 21 Pull ups 21 DB thrusters 15/10 max reps BBJO 1:00 Rest 2:00 to perform 15 Pull Ups 15 DB thrusters max reps BBJO 1:00 Rest 1:30 to perform 9 Pull Ups 9 DB thrusters max reps BBJO 1:00 Rest 1:00 to perform 6 Pull Ups 6 DB thrusters max reps BBJO
For time 1000m Run/row/bike 100 DU 40 TTB Rest 1:00 750m Run/row/bike 100 DU 30 TTB Rest 1:00 500m Run/row/bike 100 DU 20 TTB
AMRAP 20:00 20/15 Cal 15 Hang Power Snatches 5 Muscle ups
10 Rounds For Time 3 Chin Ups 8 Strict HSPU 3 Shuttle Run 10m* *1 = 10m + 10m Total meters: 60m 50” ON | 10” OFF until complete: 70 DB Facing Burpees Score: Total Time
Every 3:00 x 4 Sets 4 Shoulder Presses EMOM 12:00 Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 60% of 1RM Front Squat
For Time 30 Deadlift 80/50 30 Box Jumps 30 Burpees 20 Deadlift 100/65 20 Box Over 20 Bar Facing Burpee 10 Deadlift 120/80 10 BBJO Cap 14′ Scale DL 50/60/70%