in 8' Run 800 mt amrap wall balls 4' rest in 8' run 800 mt amrap Double unders 4' rest in 8' run 800 mt amrap burpees

amrap 20' 200 mt run 3 kb swings 32/24 3 ring dips + 3 reps each  round  

Work up to 3 heavy triplets Squat Metcon As many reps as possible of   3' medball clean 20/1 3' down&up 2' medball clean 2' down&up 1' medball clean 1' down&up

6 rounds 400 mt run 5 Deadlifts 70/55 4 hang power clean 70/55 3 push jerk 70/55 10 burpee box jumps 1' rest

Emom 10 3 power clean   metcon 1k row 100 push press 35/25 10 muscle ups  

four rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) ball slams Row (Calories)  

team wod 800 mt run 70 db thrusters 25/20 kg 70 ttb 600 mt run 50 db thrusters 25/20 kg 50 ttb 400 mt run 30 db thrusters 25/20 kg 30 ttb 200 mt run ''COMPETITORS'' Open 14.1 amrap 10' 30 double unders 15 snatch 35/25kg  

in 17' 15 burpee lateral jumps 15 clean and jerk 40/30 kg 15 burpee lateral jumps 15 clean and jerk 60/40 kg 15 burpee lateral jumps 15 clean and jerk 80/55 kg 15 burpee lateral jumps amrap clean and jerks 100/70 kg   Se leggete i carichi di questo workout e...

Thruster 3-3-3-3-3   Metcon row 1000 mt rest 5' repeat 10'' buffer

5 rounds, start every 5' 400 mt run 21 kb swings 24/16 12 hand stand push ups