5 rounds - for reps 1 min - max double unders 1 min - max burpees 1 min - max KB swings @ 24/16 kg 1 min - rest  

5 rounds for time of 20 calories row 10 squat clean @ 60/40 kg 5 bar muscle ups

Deadlift 5 sets of 3 reps ::: ::: ::: ::: ::: Amrap 10' - team of 2 max wall balls @ 20/14 lbs  

For Time 100 shoulder to overhead @ 50/35 kg * every break, 15 box jumps penalty ::: ::: ::: ::: ::: Cool Down 50 strict pull ups in team of 2

Heavy Day Back Squat 5 - 5 - 3 - 3 - 1 - 1  

Hero Wod - VV.FF. Alessandria Hero Wod Amrap 36' 5 clean & jerk @ 60/40 kg 11 pull ups 19 burpee over the bar

Triplet #1 Amrap 10' 30 double unders 10 KB swings @ 32/24 kg 10 cal bike - rest 5 min - Triplet #2 Amrap 10' 30 double unders 10 DBs thruster @ 2 x 15/10 kg 10 cal skierg

Team x 2 For Time 40 - 30 - 20 - 10 squat clean @ 60/40 kg ring dips

Heavy Day 20 minutes to find 5 rep max of Overhead Squat

3 rounds of min 0 - 500m row min 3 - 30 KB swings @ 32/24 kg min 6 - 30 box jumps @ 60/50 kg - each mov. max effort ! -