A

A. Warm Up
PVC+MOBILITY
3 RND
200m Ski
30" OHS Hold
8-10 Strict Pull-Ups

B - forza
Ogni 2' per 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 70%
Set 7: 75-80%

C. For Rep
AMRAP 45" x 10
Max Cal. Bike
90" Rest

D. Skill
Ogni 2' per 16' 8 set
5 BMU/2-3 ring mu/ 10 c2b (unbroken)

E. Opzionale

E1 Cond. FOR Rep
AMRAP 12'
30/25 Cal. Ski
60/40 Push Up
Massima distanza DB Farmers Carry unbroken

E2 Cond. FOR Rep
AMRAP 20'
30 Bar Facing Burpees
30 Hang Power Snatch 50/35kg
30 Pull Up
Rest 2'

E3. Optional Accessories

1' x 3 Rest 90"

4×16 (8 Per lato)
Front Rack Split Squats
5×20
(10 Per lato)