"Wittman" Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb...

Amrap 8 20 double undees 10 wall ball Amrap 8 100mt sandbag run 8 burpees Amrap 8 15 cal row 15 push up

Amrap 20' 200mt run 8 squat clean 60/40 kg 12 toes to bar

Ecco cosa potete fare a casa   venerdi 50 burpees 100 squats 100 sit ups 50 burpees   sabato amrap 18' 300 mt run 25 push ups  

VENERDI E SABATO Chiuso per posa pavimento   SI RIAPRE LUNEDI

Every 90" x 10 set 3 pw clean 3 front squat 3 push jerk from 11th set add 1 rep each movement each set

20 muscle ups  not for time or work on muscle up transition   metcon 5k run/row

Amrap 6' 8 db snatch heavy 8 burpees 20 double unders 2' rest repeat amrap 5'/4'/3'/2' always 2' rest btw

1 k row 50 thruster bb 20/15 30 pull ups 6' rest 750 row 40thruster 40/30 20 chest to bar pull ups

In 6' ascending ladder power snatch 40/30 box jumps over 2' rest in 6' ascending ladder power clean 40/30 push ups h/o 2' rest   REPEAT!