W.UP
BANDED TRICEP STRETCH 2'
youtu.be/eoUGo2qV1fg
COUCH STRETCH 2'
youtu.be/eoPmgjyj9-Q

PVC

2' Squat Hold+PLATES (BRACCISA DISTESE)
2' (1' PER LATO) SIT-UP+DB ONE ARM
2' STRICT PULL-UP
POI
Row 400m/RUN/50DU
POI
15-12-9
Empty bar Front squat
Empty bar s. press
POI
Row 400m/RUN/50DU

Strenght WL
W.UP
3-4X50 Elevated Heel Bodyweight Squat (METTERE UN DISCO O RIALZO SOTTO I TALLONI)

3-4X50 Standing Calf Raise
youtu.be/k67UjgvJdEk

EMOM

OGNI 2' PER 14' 7 SET
Squat Clean
2 REP @80-85%
NO TOUCH&GO
+ 10 DB W. LUNGES ONE ARM

Conditioning & skill
For Time
AMRAP 20'
ROW/Run 200mt/30DU
15 Sit Up+PLATES
ROW/Run 200mt/30DU
15 Strict HSPU/SE NON STRICT fare pure kipping

WOD
For Time
3 RND
7 Bar Muscle Ups/RING/O 10 C2B
14 Hang Power Snatch 45-50/30-35KG
Rest 4'
3 RND
3 RND
7 Bar Muscle Ups/RING/O 10 C2B
14 Power Snatch 45-50/30-35KG

OPZIONALE

3×20 V-UP
4×16 PISTOL (8 PER LATO)
5×20 PUSH-UP