A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND
Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

Front Squat
5 – 5 – 5 – 5 – 5 @60% 1RM
POI
C.
Ogni 3' , per 15' (5 sets):
2 Clean + 2 Front Squat + 2 Jerk
Fai il primo clean, droppa, esegui poi il complex indicato
Set 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
Set 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk

D.
Ogni 2', per 4' (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

E
Ogni minuto, per 21'
Minuto 1 – 6 Bar-Facing Burpee + 6 Deadlift
Minute 2 – 6 Bar-Facing Burpee + 30 DU
Minuto 3 – 6 Bar-Facing Burpee + 10 Wall Ball

F.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang clean & jerk @60% 1rm
pull-up