A. Warm Up
pvc+mobility
4-3Km A. Bike

B. Forza
Deadlift
1×6 @ 68%
1×5 @ 78%
1×4 @ 90%
1×1 @ 95%
Touch and Go

C. For Time
4rnd
20 GHD Sit Ups
15/12 Cal. Row
10 Squat Cleans 80-70/60-45
Rest 2'

D. Skill
4 Rnd
12 Pull Ups
10 C2b
6-8 Bmu

E. For Reps
AMRAP 14'
20 KB Snatch 25-22,5/20-15KG
50m Weighted Sled Push
20 Sandbag Over Shoulder 50/25KG
50m Weighted Sled Push

E1.For Time
6 RND
200m Row
25 Box Jump Over
Rest 2'

F. Lavoro opzionale
Double KB Single Leg Deadlift
3×10
(5 per lato)
V-Up
4×15
strict pull-up
5×8-10