"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

6 rounds 1 min - max calories row / Assault / skierg 1 min - max box jumps & over @ 50cm 1 min - max devil press ::: rest 1 min ::: Score = reps !!!

At min 0:00 5 rounds 20 power cleans 40/30 Kg 20 wall ball At min 23:00 EMOM 10' Squat clean across*   *peso fisso

''Triple 2'' 2 km row 200 double unders 2 km run   then ''Death by..Strict Pull Ups''    

5 rounds 400 mt run 21 deadlifts 60/40Kg 15 box jumps

Overhead Squat 5-5-3-3-1-1 Then ''Cindy plus'' Amrap 10' 3 bar muscle ups 6 hand stand push ups 9 Plate Squats 20/15 Kg

at min 0:00 5 rounds 15 cal row 15 push ups at min 10:00 4 rounds 60 Double unders 12 DB snatch 25/20 Kg at min 20:00 3 rounds 300 mt run 15 toes to bar    

5 rounds 400 mt run 15 db hang squat cleans 20/15 Kg   then, not for time 3 sets of max db push press max body rows

EMOM 12' 4 power clean then: 1/10 Hand Stand Push ups +2 Atlas Stones or 8 ball slams

Teams of 2 Amrap 24' 30 burpees box jump 300 mt row* 30 Kettlebell swings 32/24 Kg *;)