20' work on your Snatch   metcon 75 power snatch 35/25kg every minute do 15 double unders

amrap 21' 12 wall balls 1 rope climb 12 ball salms or 6 atlas stone 1 rope climb 12 cal row

BB day front squat 3 - 3 - 3 - 3 - 3 then "Freddy's Revenge" 5 rft 5 push jerk @ 80/60kg 10 burpees

teams of 2 Amrap 6' 3 handstand push ups 6 Chest to bar pull ups 9 Power cleans 60/40Kg 2' Rest repeat 3 Rounds

EMOM 10' 3 hang squat clean clean   MetCon 21/15/9 Power clean 60/40kg burpees toes to bar

Amrap 20' 5 Dead lift 125/80 13 Push ups 9 Box jumps 5' rest Amrap 5' Power Snatch 70/45 Kg  

''Barbell day'' BACK SQUAT 3-3-3-3-3   In 15' max load of Barbell complex 1 Power Clean 1 Front squat 1 Push jerk   MOVE SOME LOAD!!

1 k row x 2 rest 1:1   4 Rounds for time 25 kb swings 32/24 75 double unders

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Vi ricordiamo  che in occasione dell'Italian Throwdown  oggi il box chiuderà alle 14 e sabato non ci sarà allenamento.