A.
PVC+MOBILITY
3 Rnd
Skip 20" on 10" off per 2 set
20 Empty Bar OHS
30" Wall sit

B.
H. power snatch+OHS
10 COMPLEX
Rest 1'
8 COMPLEX
Rest 1'
6 COMPLEX
Rest 1'
4 COMPLEX

C.

For Time
100 DU /200SU
42 TOE TO TOUCH
21 HSPU / PIKE PUSH UP
36 TOE TO TOUCH
18 HSPU / PIKE PUSH UP
30 TOE TO TOUCH
15 HSPU / PIKE PUSH UP
100 DU /200SU
30 TOE TO TOUCH
15 HSPU
36 TOE TO TOUCH
18 HSPU
42 TOE TO TOUCH
21 HSPU
100 DU /200SU

D.
3 Rnd
10mt (accumulare) bear walk
30" m. climb
10mt (accumulare) bear walk
40" affondi in diagonale con DB o KB (una per lato e braccia distese)

E.
EMOM ogni 3'
21 A. Swing
20 DU /40 SU
10 burpees Target (la cornice della porta potrebbe andar bene)
Continuare fino a quando stai nei 3'

F.
Rnd 1-3

3×10 Back Extensions
4×15 S. press
5×20 Push Up in deficit