A.
200mt run+50DU x 3rnd
PVC+MOBILITY
2RND
One Arm Ring Row x 5 rep per lato (movimento controllato)
Rest 15"
Reverse Grip Push Up x 10 rep
Rest 15"
Band Pull-Throughs x 10 rep
(Cercare la massima contrazione dei glutei e l'estensione completa dei fianchi )
Rest 15"
30" Supinated-Grip Hang from Pull Up Bar
Rest 15"
One Arm Overhead Kettlebell Cossack Squat x 5 rep per gamba
Rest 15"

video esecuzione:
One Arm Ring Row

Reverse Grip Push Ups

Band Pull-Throughs

Supinated-Grip Hang from Pull Up Bar

Single-Arm Overhead Kettlebell Cossack Squat

B

EMOM 20' ogni 2' (10 set): 
Snatch x rep : 4,4,3,3,3,2,2,2,1,1

Carichi per set % 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

C

Deadlift
4 x 5 REP 65%
rest 2'

POI

Back Squat
4 x 5 ripetizioni al 65%
rest 2'

E

AMRAP 20'
80 Double Unders (160SU)
40 Wallball
30/20 Cal. Row
20 Alt. DB Snatch 22,5/15KG