In 24 minutes, max calories as a team of 3 - 1 minute each person *after each effort, alternates 8 strict hspu or 8 burpee box jumps over @ 76/60 cm

Strength Cycle - W3 D1 Deadlift 5 - 5 - 5 - 5 - 5 @ 85 % - rest - Accessory Work 3 sets x max reps KB swings - eye level @ AHAP rest as needed btw sets

For Time 50 strict pull ups 100 "honest" push ups 150 air squat --- --- --- --- Overhead Squat practice  

Team 2x 10 rounds - 1 each 15 calories bike 10 DB thrusters (5sx+5dx) 5 rings muscle ups

Strength Cycle - W2 D2 Deadlift 5 - 5 - 5 - 5 - 5 @ 80 % - rest - Accessory Work Berbell Bent Over Row 4 set x 8-12 reps

Amrap 20' 250m row 10 wall balls 10 "honest" push ups * add 5 reps each movement every round

Amrap 8' 8 KB swings @ ahap 6 burpee box jumps R @ 60/50 cm 4 strict pull ups -- rest 4 min -- Repeat Amrap 8'  

Strength Cycle - W2 D1 Back Squat 5 - 5 - 5 - 5 - 5 @ 80 % - rest - Accessory Work Sled Pull 4 x 20m

Strength Cycle - W1 D2 Deadlift 5 - 5 - 5 - 5 - 5 @ 75 % - rest - Accessory Work Hang Clean Shrug 5 x 8 reps ### sabato 19, classe ore 10.30 ###

“The Ghost” 6 rounds of 1 min - max cal row 1 min - max burpees 1 min - max double unders 1 min - rest score: total reps