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WOD

5 Rounds for Time
10 Push Presses 50/35kg
10 Power Curls 50/35
10 Bent-Over Rows 50/35
10 Ground Presses 50/35
10 calorie Assault Air Bike o Row
10'emom
a-S.pull-ups 8/5
b-toes to bar 8/5
For Time
10 front squat 60/45
50 Double-Unders
8 front squat 60/45
40 Double-Unders
6 front squat 60/45
30 Double-Unders
4 front squat 60/45
20 Double-Unders
2 front squat 60/45
10 Double-Unders
"DT"
12 Deadlift @xxx
9 hang power clean 
6 push jerk  
20 min AMRAP :
3 handstand push-ups
6 thrusters (bag,dumbell,barbell)
9 burpees touch
AMRAP 12:
10 Burpees
25 Double Unders
 
 
AMRAP 6:
Max Single Strict Press (bag,dumbell,barbell)
Ogni minuto esegui 10 Sit-Ups
0:00-5:00min for time: (rest nel tempo rimanente)
100 jump squats
 
5:00-10:00min for time:
100 jumping lunges
 
10:00-15:00min
Max time wall sit hold (unico tentativo)
 
Quindi termina la sessione con un tabata ab-work (sit-up/v-ups/ecc)a tua scelta.
Qualcuno può tenere wall sit hold per 5 minuti interi ???
For Time:
400 Meter Run
9-12-15:
(bag.dumbell,barbell)Deadlifts
Lateral (bag) Burpees
800 Meter Run
15-12-9:
Deadlifts
Lateral (bag) Burpees
400 Meter Run
Emom 10'
Min 1: Max Push-up
Min 2: Max Hollow Rocks