A. Warm Up
5' DU
pvc+mob.

15 Bear Hug Squat (25/50KG)
15 Box Jump
15 Scap Squeezes
15 Kip Swing (appendersi alla sbarra e lavorare sul kipping)
15 Box Jump
15 Bear Hug Squat (25/50KG)

B. Forza
Back Squat
5 @70%
4 @80%
3 @85%

C. Row – For Time

At 1100m, damper 8/7
At 700m, damper 4/3
At 400m, damper 7/6
At 200m, damper 10/9

D. Skill – For Time
3 Rnd
3 Rope Climb
3' Rest
2 Rope Climb
90" Rest
1 Rope Climb

E. For Time
6 RND
6-8 BMU
15 Hang Squat Snatch 60/40KG

F.
Amrap 5'
15 HSPU
30 BJO
Max Rep Alt. DB snatch nel tempo rimanente
Rest 2'
AMRAP 5'
30 Box Jump Over
30 Alt. DB Snatch
MAX rep HSPU
Rest 2'
AMRAP 4'
30 Alt. DB Snatch
15 HSPU
Max Box jump nel tempo rimanente

G,.

Optional Acc.

3×10
Back Rack W.Lunge
4×16
L-seated Alt. DB Curl
8 Per lato
5x20 GHD