Push Jerks Heavy sets of 2 ::: ::: ::: ::: ::: ::: ::: Amrap 10' Ladder 1/... 1 Toes to bar 1 Hand stand Push up +1 rep each round

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

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 Calories Assault bike Penalty  

"Barbara" 5 rounds of 20 pull ups 30 push ups 40 sit ups 50 air squat ::: rest 3 min after each round :::

"17.5" 10 rounds for time of 9 thruster @ 40/30 kg 35 double unders

Amrap 20' 5 Muscle ups 10 Hand Stand Push Ups 15 KB swings 32/24 Kg 30 mt Front hold Stone /Sandbag Carry

Overhead Squat work up to a heavy double ::: ::: ::: ::: ::: 3 rounds for time of 400m run 21 overhead squat @ 40/30 kg 21 toes to bar

For time: 100 cal row 100 push ups 100 ball slams 100 cal bike 100 box jumps over 100 wall balls 100 db snatch 22.5/15 Kg In Teams of 2 30''on /30'' off

Amrap 20' 7 power clean @ 70/45 kg 7 burpees 200m run

Team 2x 6 min - 10/7 cal assault bike each 6 min - stone/sandbag G2SH 6 min - 50m farmers' carry 2 KBs @ 32/24 kg 6 min - 3 DB complex (1 thruster + 1 back lung dx + 1 back lunge sx) rest 1 min btw stations