20 min to find 3 RM Back Squat --- rest --- 3 rounds for time of 300m row 30 ball slams @ 20/15 kg

Amrap 10' " Cindy " ::: rest 5 min ::: Amrap 10' " DT "

For time, 400m run 21 deadlifts @ 120/80 kg 400m run 15 deadlifts 400m run 9 deadlifts --- then --- 12 min to establish 3 RM push press from the rack.

In 12 minutes, 1 mile run + amrap wall balls @ 9/6 kg ::: rest 4 min ::: In 12 minutes, 1 mile run + amrap kb snatches @ 16/12 kg  

5 rounds of 21 calories Row 15 burpees 9 power cleans @ 90/60 kg ::: rest 2 min :::

CFPR Test n.1 8 rounds of 8 thrusters @ 40/30 kg 8 pull ups

"Jack" Amrap 20 min 10 push presses @ 50/35 kg 10 swings @ 24/16 kg 10 box jumps @ 60/50 cm

10 rounds, star every 3 min, 50 double unders 14 db snatches @ 20/15 kg 7 hspu

5 rounds of 300m run 15 deadlifts 15 back squats ::: rest 2 min ::: rx: 60/40 kg  

OPT A 2k row 100 sdlhp @ 32/24 kg 50 burpee pull ups ::: or ::: OPT B 5 rounds 400m row 20 sdlhp @ 32/24 kg 10 burpee pull ups