W.up
5' RUN/ROW
POI
PVC+MOBILITY

3 RND
10 DRAGON FLAG
10 Good Morning
20 TOE TO TOUCH
10 BANDED PULL APART
10 Push Press

Scoring:

STRENGHT & CONDITIONING
For Time:
30 Handstand Push Ups
15 Power Cleans 70/45-50
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Scoring:

WOD
"PARROT"
5 RND
250MT ROW/RUN + VEST
8 PUSH PRESS HEAVY
1' : 5 BURPEES+10 ARIE SQUAT+20 REVERSE L.

REST 90" OGNI RND

5RND
10 DL @70% (AUMENTARE 10 REP A RND)
10 W. BALL (AUMENTARE 10 REP A RND)
5 KB SNATCH HEAVY (AUMENTARE 5 REP A RND)
2 BMU ( AUMENTARE 2 REP A RND)
IN ALTERNATIVA AL BMU C2B

REST 2' A RND

Scoring:

Optional
4-5 SET
2 Rear Deltoid Raises 10-12
3 Alternating Biceps Curl 5-8 per lato

Scoring: