GIORNO 1

Warm up
5’ bike
Then
Squat flow
Then 3 round
10 broad jump
8 thruster light
6 burpees

PARTE B
3x8 back squat 50% 2’

4 round di : 5 strict pull ups + 5 ring dips + 5 push ups + 20 sit ups 60’’

PARTE C

10 Power Snatch

Rest 10 Cal Bike

10 Power Clean

Rest 10 Cal Bike

10 Squat Snatch

Rest 10 Cal Bike

10 Squat Clean

Rest 10 Cal Bike

X 4

Rest 2’

WOD1

5 RND
ROW 500m/RUN 400MT
25MT SLED PUSH (CARICO MEDIO)
50 DU
2 ROPE CLIMB

WOD 2

FT 6,12,18,24
STRICT RNG DIP
Deadlift (100-70kg)
POI
30MT Double Overhead Kettlebell Lunge 24-16/12-8KG