A.
W.UP
MOBILITY E PVC

2 rnd
1' H. Position
1' Goblet Squat Hold
1' Superman Hold
Poi
5 Rnd
10" SU
20" DU
poi
3 rnd
3-5 strict Pull-up
5 Pike push-up

B.

Strenght WL
EMOM
Squat Clean & P. Jrek
OGNI 2' PER 12' 6 SET
4REP @70-75%

C.

For Time
ALTERNARE I DUE MOVIMENTI

Pull Up/ Row
3-6-9-12-15
Pistol
6-12-18-24-30

Rest 5'

C2B
2-4-6-8-10
HSPU
4-8-12-16-20

Rest 5'

DIP ASTRICT TRA LE SEDIE*
1-2-3-4-5
A.Swing
10-20-30-40-50
*IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

D.

For Time
10 Alternating DB Snatch
10 TTB
3' V-UP
Rest 1:30
20 Alternating DB Snatch
20 TTB
3' V-UP
Rest 1:30
30 Alternating DB Squat Snatch
30 TTB
3' V-UP