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

For time, 10 rounds of 5 deadlifts @ 120/80 kg 15 wall balls @ 9/6 kg  

''Nicole'' Amrap 20' 400 mt run Max rep pull ups   Then Strict Press 12-12-12-12

30 ground to overhead 50/35 Kg 7 rope climbs 20 ground to overhead 60/40 Kg 5 rope climbs 10 ground to overhead 70/45 Kg 3 rope climbs

Amrap 8' 60 double unders 10 Front squats 60/40 kg Rest 4' Amrap 8' 10 Hang Power Clean 60/40 Kg 10 Burpees

In teams of 2: 2000 mt row 200 push press 40/30 Kg 20 muscle ups

Amrap 21' 300m run 12 alt. DB snatches @ 30/20 kg 3 rope climbs  

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.   p.s. portate calze lunghe domani (giovedì) !!!

Start @ 0'00" 21 - 15 - 9 deadlift @ 120/80 kg hspu Start @ 12'00" 21 - 15 - 9 hang power clean @ 80/55 kg box jumps @ 60/50 cm

For time 1 ROUND OF 100 double unders 50 thrusters @ 20/15 kg 25 pull ups ::: 3 min rest ::: 2 ROUNDS OF 75 double unders 25 thrusters @ 30/25 kg 15 pull ups ::: 3 min rest ::: 3 ROUNDS OF 50 double unders 15 thrusters @ 40/30 kg 10 pull ups...