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WOD

5 Intervalli 3’ on : 3’ off:
20 M / 15 W Cal Row/Bike
1 round Strict Cindy: 5 pull ups-10 push ups-15 air squat
+
in the remaining time max reps Alternating Arm DB snatch @20/12kg
10’ AMRAP of:
4 Alternating Arm KB Turkish Get Ups @by feel
8 Alternating One Leg V Ups
24 Mountain Climbers
 
Ladder down 10 /  1 rep:
Deadlift @90/65kg
Box Jump Over 
Chest to Bar Pull Ups
EMOM 10'
Odd- Front Rack Alternating Leg Lunges (from the ground) – 5 reps /leg @climbing
Even – Strict Knee to elbows – 4-8
 
 
 
WOD
4 rounds for time:
15 Lateral Burpees
12 Thruster @50/35kg
AMRAP 30
Team 2
400mt run together 
20 Burpees Pull Ups
30 DB Thruster @20/12kg
40 Tuck Crunch
3-min AMRAP in 19 min
3'AMRAP X 5 set
3 Power Cleans (60/40kg)
6 V-ups
9 Air Squats
Rest 1 min
9’amrap 
2DBs max set
6 DB Push Ups
8 (4/4) DB Alternating Arm Renegade Rows
 
For time Ladder:
1-2-3-4-5-6-7-8-9-10 reps Power Snatch @40/25kg
10-9-8-7-6-5-4-3-2-1 reps Strict Pull Ups
 
HERO WOD
 
35’ AMRAP :
10 Burpees Box Jump
25 Toes to Bar
10 Burpees Box Jump
25 DB Hang Squat Clean @20/12kg
10 Burpees Box Jump
25 DB Push Press @20/12kg
10 Burpees Box Jump
400mt Carry with Sand Bag