W.UP
HAMSTRING PULL-DOWN 30" PER LATO
COUCH STRETCH 2' PER LATO
CHILD'S POSE ON BOX 2'

3 Rnd
250mt run/row
10 KB Deadlift
30" L-SIT
5 strict pull-up

STRENGHT PL
Deficit Deadlift
METTERE RIALZO SOTTO I PIEDI
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%

WOD
"WALLABY"

EMOM

Every minute for 7 SET (42')

1) 5-7 C&J
2) 7-9 BURPEES OVER
3) 9-11 W. BALL
4) 7-9 PULL-UP
5) MAX REP BOX JUMP
6) REST

EMOM SKILL
EMOM For 16'
1) 1 DB Snatch Complex
2) 45" DU

ALTERNARE DX/SX A OGNI GIRO

COMPLEX
1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

SKILL
15'
BMU /RING MU
LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN