20 MIN AMRAP

50 DU

5 POWER CLEAN 60/45

10 TTB

15 WALLBALL 9/6

FOR TIME

21 - 15 - 9

CLEAN&JERK 50/35 KG

TTB

AMRAP 20 MIN

LADDER +5....

5 BURPEES

5 AMERICAN SWING 24/16 KG

5 GTOH 40/25 KG

5 ABMAT SITUPS

"HEAVY DAY"

20 MIN TO FIND 5RM DEADLIFT

Than

20 MIN TO FIND 1RM STRICT PRESS

5 round

3 min on

AMRAP

5 PULLUPS

10 PUSH UPS

15 AIR SQUAT

1 MIN OFF

10 MIN AMRAP

5 POWER SNATCH 50/35 KG

5 WALLBALL 9/6 KG

5 TTB

FOR TIME

150 DU

50 THRUSTERS 20/15 KG

40 ABMAT SITUPS

30 BURPEES

20 PULLUPS

100 DU

25 THRUSTERS 20/15 KG

20 ABMAT SITUPS

15 BURPEES

10 PULLUPS

50 DU

HEAVY DAY

20 MIN TO FIND 5RM BACK SQUAT

20 MIN TO FIND 5RM PUSH PRESS

WOD DI QUALIFICA PER IL WINTER ENDURANCE THROWDOWN

EMOM 10

COMPLEX:

POWER SNATCH + HANG POWER SNATCH + 2 OHS 60/40KG

20 MIN TABATA!!!

(20s/10s X 8)

4 MIN AIR SQUAT

4 MIN HSPU

4 MIN TTB

4 MIN AMERICAN SWING 24/16 KG

4 MIN BURPEES

25 MIN AMRAP

50 DU

40 AMERICAN SWING 24/16 KG

30 STOH 40/25 KG

20 FRONT SQUAT 40/25 KG

10 BURPEES

FOR TIME

15 - 12 - 9 - 6 - 3

CLEAN&JERK 60/40KG

BURPEES

4 RFT

6 THRUSTERS 40/30KG

9 PULLUPS

12 AMERICAN SWING 24/16KG

AMRAP 20 MIN

50 DU

5 HANG POWER SNATCH 50/35KG

10 BURPEES5 TTB

10 DL 50/35KG