6 rounds of 1 min - max cal row 1 min - max double unders 1 min - max kb swings @ 24/16 kg 1 min rest score: total reps

15-12-9 reps for time of: Thrusters @ 40/30 kg Pull-ups Rest 5 minutes 12-9-6 reps for time of: Thrusters @ 40/30 kg Pull-ups Rest 5 minutes 9-6-3 reps for time of: Thrusters @ 40/30 kg Pull-ups

CrossFit Total Back Squat 1 - 1 - 1 Press 1 - 1 - 1 Deadlift 1 - 1 - 1 3 attempts to find the new 1 rep max   CFPR consiglia: venite al box con le idee chiare sui carichi da provare. Esempio: vecchio 1 rep max 150 kg. tentativi odierni 1° 145 / 2° 150 / 3° 155...

For Time, LADDER 10/1 power clean @ 60 kg toes to bar hand stand push ups

On The Minute x 10' 2 squat clean @ 80% 1RM ----- 10 / 1 deadlift + 1 / 10 hang power clean rx: 70/45 kg

For time, 40 - 30 - 20 - 10 calories row wall balls box jumps R

Team 2x - Amrap 24' 40 swing @ 24 kg 30 push ups h/o 40 db snatch @ 20 kg 30 pull ups   i go - you go

Pause Front Squat, 20 min to find an heavy triplet rest 5' Amrap 12' 8 burpees 32 double unders

On The Minute x 30 min min 1 - 150m row min 2 - 7 shoulder to overhead @ 70 kg min 3 - 21 air squat ...repeat x 10

For Time, 21 - 15 - 9 - 6 - 3 thruster 40/30 toes to bar burpees lat jump   CFPR consiglia: se finito l'allenamento hai ancora voglia di fare "qualcosina", vuol dire che potevi andare più forte.