PARTE A

Warm up
Clean warm up
Then 3 round
30” Wall Sit
20 box step over
10 mt duck walk

PARTE B

Front squat :
2 set
5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1

Run

3x 400mt slow

 400mt medium

 400mt fast

Rest 3’

C2

14’ EMOM

6 Double Db Thrusters 20/15kg

8 Handstand Push Up

PARTE D
Wod a team
TC: 40'
4RND
10 GTO S. 50/35KG
20 HSPU S,
30 PULL-UP
40 CAL. SKI ERG
REST 5'
4 RND
800 MT ROW
40 DL BW
30 W. BALL
20 ALT. DB SNATCH