A

A. Warm Up
5 RND
5 Strict Pull Ups
10 Push-Ups
15 Air Squats

B - forza
S. Press
5×4
70% @1RM

B1 - forza
Bench Press
4×8

C. For Rep
AMRAP 15'
10 Clean and Jerk 60-70/40-50kg
20 Wallball
30 DU

D. Lavoro opzionale
4,000/3,600m Row at 20-25spm
Rest 3'
3,000/2,700m Row at 22-27spm
Rest 3'
2,000/1,800m Row at 25-30spm
Rest 3'
1,000/900m Row at 30+ spm

D1. Forza
Back Squat
8 @65% +10kg
8 @65% +15kg
8 @65% +20kg

D2. amrap 20'

Row 300mt
2 Rope Climb
Rest 1'

D3. For time
5 Sets
Max Rep Strict HSPU
rest 2'
Max Rep Kipping HSPU
rest 2'
Max time HS Hold (max 1')
rest quanto basta