Thruster (for load) 1 – 1 – 1 – 1 – 1 – 1 – 1 + accessory work (not for time)

For time 400m run 21 – 15 -9 wall balls @ 9/6 kg toes to bar 400m run 21 – 15 – 9 wall balls @ 9/6 kg toes to bar 400m run

For time, 50 – 40 – 30 – 20 – 10 Calories Row / SkiErg / Assault Bike 25 – 20 – 15 – 10 – 5 Back Squat @ 60/40 kg (no rack) 5 – 4 – 3 – 2 – 1 Rope Climbs

Amrap 15′ 200m run 7 box jumps R @ 60/50 cm 5 power cleans @ 70/45 kg then, 10 minutes to work up a heavy single power clean

For time, 100 air squats 100 sit ups 100 push ups 100 pull ups 100 push ups 100 sit ups 100 air squats   - scaling options on the board -

Push/Split Jerk, from rack, 1 – 1 – 1 – 1 – 1 – 1 – 1 then work on weakness opt a: 1 mile run opt b: 2k row

Amrap 20' 200m run 1 rope climb max reps hand stand push ups

3 Rounds for time of 800m run 30 kb swings @ 32/24 kg 15 burpee box jumps @ 60/50 cm   CFPR avvisa: metti un paio di calze lunghe in borsa per domani se vieni ad allenarti!!!

10 rounds for time of 15 wall balls @ 9/6 kg 3 clean & jerks @ 90/60 kg demo wod here

Deadlift 3 - 3 - 3 - 3 - 3 CFNE Double Unders Test 3 rounds 2 min - max double unders 1 min - rest