4 rounds 40m oh plate walking lunges @ 20/15 kg 30 wall balls @ 9/6 kg 20 alt. db snatch @ 20/15 kg 10 burpee pull ups   time limit 30 min

Amrap 10' 15/12 calorie row 15 hand release push ups - rest 5 min - Amrap 10' 10 toes to bar 30 double unders

5 rounds, start every 6 minutes, 400m run 12 back squats @ 50/35 kg 21 box jumps @ 60/50 cm (jump up, step down)

"Team Nate" Amrap 24' 4 muscle ups 8 handstand push ups 16 kb swings @ 32/24 kg split reps as a team... 2/2, 4/4, 8/8  

For Time, 300m run 8 - 8 - 8 barbell complex 300m run 7 - 7 - 7 barbell complex 300m run 6 - 6 - 6 barbell complex 300m run 5 - 5 - 5 barbell complex 300m run 4 - 4 - 4 barbell complex 300m run 3 - 3 - 3 barbell complex BB complex (power clean - front squat - push...

For Time, 1000 mt  run/row 100 shoulder to overhead @ 95 lbs 10 muscle ups

"Boom Fifty Boom" For Time, 50 wall balls 50 deadlifts @ 95 lbs 50 cal row 50 abmat sit ups 50 burpees 50 abmat sit ups 50 cal row 50 deadlifts @ 95 lbs 50 wall balls ... no reason to stop. the challenge is between the ears. 🙂 L1 : 40 reps / L2 : 30 reps

On The Minute x 12 min opt 1 - 1 squat snatch, ascending opt 2 - 3 power snatch, ascending choose on your skill level then AMRAP 10' 8 power snatches @ 95 lbs 40 double unders (L1: 20 / L2: 10 / L3: 40 su)  

5 rounds, 300m run 12 thruster @ 95 lbs 14 pull ups complex (2 strict + 4 c2b + 8 kipping) - 1 min rest -   CFPR ricorda: ritorno a classe unica alle 13 da oggi.

"Wittman" Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box   CFPR ricorda: da domani ritorno alla classe singola alle ore 13!