A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)