A. Warm Up
PVC+MOBILITY

3 RND
12 Band Pull Apart
12 OH Squat con elastico
Row 300mt

B. Forza
10 Squat Snatch @65%
Rest 60"
8 Squat Snatch @70%
Rest 60"
6 Squat Snatch @75%

C. For Time
Row 45/35 Cal.
21 TTB
21 HSPU
18 TTB
18 HSPU
15 TTB
15 HSPU
Row 45/35 Cal.
15 TTB
15 HSPU
18 TTB
18 HSPU
21 TTB
21 HSPU
Row 45/35 Cal.

D. For time
10' LAVORO HSW

E. For Reps
AMRAP 7'x 3
400mt row
20 A.swing
Rest 2'

F. For Reps
5 Rnd
40 DU
20 W. Ball
40 DU
Rest 90"