Every 2:30” For 10’
12 Deadlifts @ 55%
10 Deadlifts @ 60%
8 Deadlifts @ 65%
6 Deadlifts @ 70%

12’ AMRAP
5 Front Squat 60/40
10 C2B
20 DU

5 Rounds For Time
7,5 mt S. DB Front Rack Walking Lunges 22,5/15
25 Wall Ball 9/6
7,5 mt S. DB Front Rack Walking Lunges 22,5/15
10 S. Arm Devil Press

Every 1:30 For 5 Rounds
1 P. Snatch @ 70%
1 Hang S. Snatch

5 Rounds
5 Back Squat @70 %
10 Push ups
15 Sit ups
20 KB Swings 32/10

Deadlift
4 Rounds
3 Deadlifts @ 80%
Rest 30″
40′ KB Front Rack Lunges
Rest 2′ between Rounds

3 Rounds For Time
10 P. Snatch 40/30
20/16 Cal Row
15 Thrusters
10 Burpees

Squat
21’ E3MOM
0-3’ 3 @ 80%
3-6’ 2 @ 85%
6-9’ 2 @90%
9-12 2 Heavy
12-21’ 2 @90%heavy

Metcon

7’AMRAP
2-4-6…ecc
P. Clean 70/50
Front Squats
Jerk