5 rounds for time of 400m run 20 wall balls @ 20/14 lbs 5 rings muscle ups

15 minutes to find  5 heavy reps Back Squat 15 minutes to find  4 heavy reps Deadlift 15 minutes to find  3 heavy reps Bench Press (close grip)   https://youtu.be/ultWZbUMPL8 https://youtu.be/op9kVnSso6Q https://youtu.be/XSza8hVTlmM

7 sets, for time, of clean & jerk 10 reps @ 60/40 kg 10 reps @ 70/45 kg 10 reps @ 80/50 kg 10 reps @ 90/55 kg 10 reps @ 80/50 kg 10 reps @ 70/45 kg 10 reps @ 60/40 kg ::: rest 1'30" between sets ::: https://youtu.be/HHMFJU5zbi0

Team 2x Amrap 24 min 60 calories 40 alt. DB snatch 20 burpees chest to bar  

Sir. Paul Birthday's Workout 3 rounds of 30 wall balls 58 double unders as soon as you finish, find 2 teammates and do 180 calories in team of 3 (60 cal each)

On The Minute x 24 min min 1 - 4 muscle ups min 2 - 8 burpees min 3 - 16 KB swings @ 24/16 kg - repeat x 8 rounds - advanced: 5 / 10 / 20 reps  

For Time Ladder 10 / 1 back squat @ BW (barbell starts from the ground) + 200m run, after every round https://youtu.be/ultWZbUMPL8

10 rounds for time of 10 deadlift @ 70/45 kg 10 toes to bar 10 push ups goal: sub 15' https://youtu.be/op9kVnSso6Q https://youtu.be/_03pCKOv4l4 https://youtu.be/_l3ySVKYVJ8

Open workout 18.5 ::: ::: ::: ::: Class Workout  Team 2x In 15 minutes, max reps 3 thrusters @ 40/30 kg 3 calories 6/6 - 9/9 - 12/12 ... 1 round each  

Team 2x  20 rounds as a team, 1 round each 7 box jumps R 5 hspu 3 power cleans @ 80/55 kg ::: — ::: — ::: — ::: stasera classi ore 17-18-19-20 !!! domani ore 10 - monostrutturale ore 11 - Crossfit classic ore 15 - TBA (to be...