Team 2x 800m farmer's carry @ 2 x 32/24 kg KBs 2 x 25 calories - 5 burpees 2 x 20 calories - 10 burpees 2 x 15 calories - 15 burpees 2 x 10 calories - 20 burpees 2 x 5 calories - 25 burpees (1 round each) 800m run (100m switch - 1 run, 1 KBs front rack...

Amrap 20' 2 deadlifts @ 140/90 kg 4 ring muscle ups 6 squat cleans @ 70/45 kg 8 hspu  

In 18' max distance row -teams of 2, switch every 250 mt then 2-2-2-2-2 Push Jerks then ''The CFPR Trail run''

7 rounds, start every 4 min, 50 double unders 13 DBs thrusters @ 22.5/15 kg 12 toes to bar  

For Time 800m run 40 power snatch 8 rope climbs 600m run 30 clean & jerk 6 rope climbs 400m run 20 overhead squat 2 rope climbs rx: 40/30 kg (option Team 2x with the house full)

Amrap 20' ascending ladder +1 rep each round 1 Deadlift 100/70 kg 1 Push press 60/40 Kg 1 Power Clean 70/45 Kg

5 rounds, for reps, 1 min - max wall balls 1 min - max strict pull ups 1 min - max box jumps 1 min - rest  

Amrap 10' 20 calories row/ski/bike 20 push ups 5' rest Amrap 10' 15 Hang Power Clean 50/35 Kg 15 Toes to bar   MESSAGGIO X CLASSE delle 19 dato affollamento, se riuscite a venire in altre classi, provate a farlo.  

6 rounds, start every 4 min, 5 front squat @ AHAP + 400m run - max effort  

5 rounds of 300m run 18 alt. DB snatch @ 22.5/15 kg 15 box jumps R @ 60/50 cm 12 toes to bar