For Time, in team of 2, 50 burpees 100 pull ups 50 burpees time cap 12' ::: rest ::: Front Squat find an heavy set of 2

"Running DT" 5 rounds of 12 deadlifts 9 hang power cleans 6 push jerks 400m run rx: 70/45 kg  

Amrap 18' 7 power snatches  40/30 kg 14 push ups 21 wall balls @ 9/6 kg team 2x - 1 exercise each ::::::: Open 16.3 venite durante la giornata !!!

For Time 1 round 100 double unders 50 kb swings @ 24/16 kg 25 calories 2 rounds 60 double unders 30 kb swings @ 24/16 kg 15 calories 3 rounds 40 double unders 20 kb swings @ 24/16 kg 10 calories

Team 2x - For Time 50 thrusters @ 40/30 kg 10 rope climbs 40 thrusters @ 50/35 kg 8 rope climbs 30 thrusters @ 60/40 kg 6 rope climbs 20 thrusters @ 70/45 kg 4 rope climbs 10 thrusters @ 80/50 kg 2 rope climbs  

Clean & Jerk 1-1-1-1-1-1-1  

Tabata Intervals 8 x 20" on / 10" off Row - cal Push Ups Air Squat Ball Slam Sit Ups Burpees ::: 1 min rest btw ex :::   AVVISO: tenete 1 paio di calze lunghe in borsa per i prossimi giorni 🙂

Open Wod 16.2   AVVISO x gli iscritti agli Open: Siamo disponibili tutto il giorno, se riuscite a venire fuori dalle classi è meglio. Sempre se riuscite, venite a coppie per migliore logistica. Grazie!  

"Nate" Amrap 20' 2 muscle ups 4 handstand push ups 8 kb swings @ 32/24 kg  

5 rounds of 300m row 15 deadlifts @ bodyweight 15 box jumps R @ 60/50 cm ::: 2 min rest :::