A.

5' DU
PVC+MOBILITY

3 RND
10 DB L-seated (5+5)
30" H. HOLD
40" H. POSITION+PLATES

B.

Hspu+Deficit x 8 rep
Rest 30"

poi

3 rnd:
Wall-Facing Split Handstand Hold x 40"

Rest 30"

Headstand Kip-Up to Handstand on Wall x 8-10 rep

Rest 30"

C.

5x Max Rep
Strict Handstand Push-Up

Rest 60" Ogni RND

5x Max Rep
Kipping Handstand Push-Up

Rest 60" Ogni RND

D.
Ogni 3', per 12' (4 set):
3 Front Squat + 1 Jerk

Sets 1-3 = 80-85% di 1-RM Clean & Jerk
Sets 4-5 = 85-90% di 1-RM Clean & Jerk

E.
5 rnd:
6 BMU/12 C2B
50 DU
40 Air Squat

D.
Ogni minuto per 12', (4 sets) di
1 – V-Up x 40"
2 – Hollow Rock Hold x 40"
3 – Russian Twists 40"

F.
WORKOUT CLASSE

TC: 25'

For Time:
2 rnd
22 STOH DB ONE ARM
400mt row
9 BURPESS pull-up
60 SIT-UP
9 BURPESS pull-up
400mt run
22 DL