A. Warm Up
pvc+mob.
3 RND
12 Alt. DB Snatch
12 DB Facing Burpees
8 Strict Pull Ups

B. Forza
EMOM 8'
3 Power Clean @70-75%
Drop and Reset (droppa e riparti)

C. For Time
Ogni 2' per 14' 7 set
50m Sled Push
10 Devils Press 22,5/15kg

D. For Rep
SKI ERG
1K/900m at 4:00
2K/1800m at 8:00
3K/2700m at 12:00
4K/3600m at 16:00
5K/4.5K at 20:00
TENENDO QUESTI TEMPI NEI 20' FARE 5KM

E. AMRAP
10'
40/30 Cal. Bike
50 Walking Lunges
50 W. Ball
obiettivo calorie bike entro i 3'

E1. Skill – For Completion
4 rnd
6-4-2 Unbroken Muscle Ups

Riposare quanto basta tra i rnd e i set

F. Lavoro opzionale

planke 4×60" rest 30"
V Up 3x20
Wal sit 5×60"