For Time Ladder 10 / 1 power clean @ 85/55 kg + 10/7 calories after each round ::: ::: ::: ::: ::: 10 min  Conga Line - Power Clean

For Time 800m run 40 thrusters @ 35/25 kg 20 burpee chest to bar 400m run 20 thrusters 10 burpee chest to bar 200m run 10 thrusters 5 burpee chest to bar

Team 2x For Time 60 - 50 - 40 - 30 - 20 - 10 wall balls power clean @ 60/40 kg  

Push Jerk 20 min to find 2 rep max ::: rest ::: Amrap 10' Ladder 1/up hspu pull ups

CFPR TEST n.7 5 rounds of 11 squat clean @ 60/40 kg 11 burpee box jumps R @ 60/50 cm  

Back Squat 20 min to find 1 rep max ::: rest ::: Pick one of 2k row / 2k skierg / 1 mile run

For Time Option 1: 250 KB Swings 24/16 Kg Option 2: 200 KB Swings 28/20 Kg Option 3: 150 KB Swings 32/24 Kg *Every time you break a set, you get a 12/8 calories

10 rounds for time of 100m run 10 toes to bar 10 reps DBs Movement rx 22.5/15 kg x 2 movements: push press/DB burpee/power clean/lunges/front squat/bent over row/DB snatch R/DB snatch L/deadlift/thruster

EMOM 20' odd: 15/10 calories even: 1 power snatch @ 60/40 kg add 1 rep each round until 10

Bench Press 3 - 3 - 3 - 3 - 3 - 3 - 3 after each set, 7 banded deadlift @ 70/45 kg + max strict pull ups https://youtu.be/XSza8hVTlmM