W.UP
Mobility erbini (instagram) + anche

1' Hang from Pull-up Bar
youtu.be/WUY-S2jaghc

Poi
4 Rnd
16 Cal. Row
8 Squat Jerks
youtu.be/Yh9GuPyJDuE
16 abs rotation + plates
8 Kipping Pull Ups

STRENGHT WL
5 RND
Rest 1-3' Tra i rnd

Wall Sit 45" peso corporeo
Standing Calf Raise 40 peso corporeo

Split Jerk
6 @60%
6 @65%
6 @70%
6 @75%
6 @70%
6 @60%

WOD
"GOLDEN EAGLE"
FOR TIME
5 Rnd
50 DU
10 POWER CLEAN HEAVY
5 BMU
10 Lateral Burpees Over the BAR

Conditioning & skill
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.
Rest 2'
AMRAP 8'
20 Cal. Row
20 Alt. TTB one leg
Max Rep Strict HSPU strict
Ripartire poi dalle cal.

OPZIONALE

Split Squat 3×10 (5 Per Gamba)

V Up 4×20
DB Farmers Hold 5 x1'