Front Squat 25 minutes to find 5 rep max ::: rest ::: 2 x 1 min - max effort assault bike (for calories) rest as needed between efforts

6 rounds of 300m run 12 pull ups (unbroken if possible) 12 power cleans @ 60/40 kg (or 9@70kg or 6@80kg)  

Team 2x - Amrap 24 min 50 wall balls 40 toes to bar 30 kb swings @ 32/24 kg 20 muscle ups 600m shuttle run (6x100m)   Ricordiamo che stasera ultima classe è alle ore 19.00.

For Time 30 DBs deadlifts 30  box jumps & over 30 burpees 30 DBs snatch 30 box jumps & over 30 burpees 30 DBs s2oh 30 box jumps & over 30 burpees rx: 30/20 kg

"Annie" 50-40-30-20-10 double unders sit ups ::: ::: ::: 10 set, every 2 minutes, for max load, 1 power clean + 1 hang squat clean + 1 front squat  

For Reps 1 min - max calories 1 min - max power snatch @ 50/35 kg 2 min - max calories 2 min - max power snatch 3 min - max calories 3 min - max power snatch ::: rest 4 min ::: 6 min - max calories (team 2x) 6 min - max power snatch (team 2x)

For Time Ladder 10/1 Clean & Jerk @ 70/45 kg + 1 round "Cindy" between

Team 2x - For Time 40 wall balls 400m run 40 power clean @ 70/45 kg 400m run 40 DBs hang squat clean @ 20/15 kg 400m run 20 muscle ups 400m run 40 DBs hang squat clean @ 20/15 kg 400m run 40 power clean @ 70/45 kg 400m run 40 wall...

6 rounds, for reps, max bench press @ 60/40 kg + max barbell row @ 60/40 kg ::: rest 2 min btw :::  

For Time 40 clean & jerk @ 40/30 kg 80 double unders 40 power snatch @ 40/30 kg 80 double unders 40 burpee lat jump