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WOD

Teams 2
4x400 run (insieme)
150 Burpee Pull Ups (split)
4x400 run (insieme)

8min Deadlift (3x3 @95%)
8min Shoulder Press (3x3 @95%)
 
3 rds
25 Push Ups
50 Ring Rows
- then -
3 rds
20mt Front Rack Lunge20/12kg
50 Air Squats
20 min Time Cap
 
8min Deadlift (3x3 @95%)
8min Shoulder Press (3x3 @95%)
 
3 rds
25 Push Ups
50 Ring Rows
- then -
3 rds
20mt Front Rack Lunge20/12kg
50 Air Squats
20 min Time Cap
 
Hang Power Snatch (Heavy 2)
12 mins
 
18min Amrap
60 Double Unders
250m Row o 200 run
20 Wall Balls 
 
8'min Front Squat (3x3 @95%)
8'min Bench Press (3x3 @95%)
 
For Time:
21-15-9
Cal. row
42-30-18 
T2B
 
8'min Front Squat (3x3 @95%)
8'min Bench Press (3x3 @95%)
 
For Time:
21-15-9
Cal. row
42-30-18 
T2B
 

Hang Power Clean (Heavy Single) 12 mins

 

2 Rounds

800 mt Run

15 Burpee Box Jump Overs

9 Power Clean 70/45kg