amrap 10' 5 pull ups 10 push ups 15 squat   5' rest   amrap 10' 12 deadlift 70/50 kg 9 hang powe clean 70/50 kg 6 push jerk 70/50 kg

40 reps each double unders kb swings 16kg walking lunges 10kg toes to bar 1 arm db push press 20 kg box jumps 45cm pull ups burpees sumo deadlift high pull kb 24 double unders  

10' Clean and Jerk conga line   amrap 15' 50 wall ball 35 power clean 64/45 kg 20 push jerks 65/45

3 rounds for load thruster 3 / 2 / 1   3 rounds for reps 1' cal row 1' burpees 1' pull ups

Tabata Sit ups 2' rest Amrap 12' ascending ladder +2 2 Dead lift 100 / 70kg 2 handstand push ups 4 4 6 6 ... rest 2' Tabata ball slam

emom 10' 3  hang power clean   metcon 3 rounds 15 hang power clean 60/40 15 chest to bar pull ups

5 rounds 4 rope climbs 40 push ups 500 mt row

Front Squat 5-5-5-5-5   3 rounds 2' max double unders 1' rest   domanda: e chi non sa fare i doppi?? risposta: IMPARA

Amrap 20' 5 power clean 75/50kg 10 toes to bar 15 box jumps

OGGI ALLENAMENTO SOLO ALLE 10 E ALLE 13   21/18/15/12/9/6/3 wall balls 20/14 lbs pull ups kb swings 24/16 kg