Forza 5 set x 1 press + 3 push press + 5 push jerk Metcon Amrap 15′ 3 wall climb 9 TTB 15 deadlift @ 60/40kg

2 Rounds Of 1k row 15 hspu 20 pull ups 25 push ups h/o 30 box jumps 35 swing

Front Squat 3 – 3 – 3 – 3 – 3 Amrap 15′ 7 Push Press @ 50khg 14 KTE 21 Double Unders

Every minute on the minute x 10 minutes 3 Power Snatch + Amrap Burpees 5′ rest Every minute on the minute x 10 minutes 3 Thruster + Amrap Wall Ball Score: burpees + wall ball

Amrap 30′ 400 mt row 20 KTE Pull Ups 20 Power Clean 20 Dead Lifts Loads and scaling from your Coaches

Amrap 10′ 20 DB Snatch 20/15 Kg 10 Ring Dips 5′ Rest Amrap 10′ 10 Push ups H/O 10 Hang Snatch 35/25 Kg

Option A 2Km Row 100 KB SDHP 32/24Kg 50 Burpee pull ups Option B 5 Rounds 400 mt row 20 KB SDHP 32/24 Kg 10 Burpee pull ups

Weighted Pull ups 5-5-5-5-5 Met. con. Every minute on the minute x 12 minutes 3 Power Clean @ 75% 1RM + Amrap shuttle run 10mt + 10mt score: shuttle runs

“Morrison” 50 – 40 – 30 – 20 – 10 Wall Ball Box jumps KB Swing compare to 7/7/2011

5 rounds 1′ toes to to bar 1′ Rings push ups 1′ Rings body rows 1′ Burpees 1′ Plank 1′ Rest FOR QUALITY!!!! NOT FOR REPS!!!

”Nasty Jackisadianine” 1000 mt row 50 Hang clean thrusters 20/15 Kg 30 Chest to bar pull ups 30 Power snatch 60/40Kg 21/15/9 handstand push ups KB sumo deadlift High pulls 32/24Kg 30 Time limit

”HBD Lollo” 91 double unders 3 rounds of 20 Wall balls 14 power clean 12 shoulders to overhead anyhow 91 double unders BB LOADS AND SCALING OPTIONS FROM YOUR COACHES

Shoulder Press 10-8-6-4-2 Met.con. ”Helen-ine” 3 Rounds for time of 500 mt row 21 Kb Swings 24/16 Kg 21 Box Jumps 60/50cm

”Back in Town” Amrap 20′ 5 Deadlift 60/40 Kg 10 Burpee pull ups 5 Front Squats 60/40 Kg 10 Ring Dips

In 12′ time frame complete 1 mile row In the time remaining amrap 5 Box Jumps 10 Push Ups H/O 5′ rest In 12′ time frame complete 30 Power Clean @ 75% RM In the time remaining amrap 2 Wall Climbs 20 KB Swings 24/16 Kg

Max reps W. Push ups 20/10 kg Repeat 3 times Met.con. 10 rounds 10 Push Press 40/25 Kg 10 Pull ups

Every minute on the minute for 10 minutes do: 3 Deadlifts at 80% of one rep max Met.con. Amrap 15′ 10 + 10 db SNATCH 20/15kG 15 Wall balls 10/6 Kg 20 sit ups

5 rounds for time 7 Handstand Push ups 14 Hang power clean 60/40Kg 20 mt Overhead Walking lunges 20/15 Kg

Amrap 10′ ”Cindy” 5′ rest Amrap 10′ 5 KB sdhp 24/16 Kg 10 KB goblet squats 24/16 Kg 15 KB swings 24/16 Kg

7 Rounds 7 Power snatch 40/30Kg 7 Bar facing burpees 7 Toes to bar