Start @ 0' "Annie" Start @ 12' 50-40-30-20-10 double unders air squat Start @ 24' 25-20-15-10-5 push press @ 40/30 kg toes to bar

"Spicy Nancy" 4 rounds for time of 600m run 21 overhead squat @ 50/35 kg  

Option P/L Deadlift 2-2-2-2-2-2-2-2-2-2 ::::::::: Option W/L Complex - find max load 2 hang power clean + 1 power clean

"Murph - Memorial Day" For time, 1,6 km run 100 pull ups 200 push ups 300 squats 1,6 km run partition the reps as needed. start and finish with the run. if you have a 10 kg vest, wear it. CFPR avvisa: - opzioni per scalare l'allenamento sulla lavagna. - possibilità di...

10 rounds for time of 200m row 10 alt. db snatch @ 30/20 kg 5 strict hspu  

For Time (Event 3 - Regionals) 104 wall balls @ 9/6 kg 52 pull ups ::: rest 6 min ::: For Time 104 kb swings @ 24/16 kg 52 burpees  

For Time Ladder from 12 to 3 Deadlift @ 100/70 kg Toes To Bar Box Jumps R @ 60/50 cm  

"Helton" 3 rounds of 800m run 30 DBs squat clean @ 22.5/15 kg 30 burpees  

"Isabel" 30 snatches for time @ 60/40 kg ::: rest ::: work on 1 rep snatch (power or squat)

For Time 15 push jerks @ 60/40 kg 800m run 12 push jerks @ 70/45 kg 600m run 9 push jerks @ 80/50 kg 400m run 6 push jerks @ 90/55 kg 200m run 3 push jerks @ 100/60 kg