A

2x 400MT RUN
REST 60"
3 RND
5x/leg Box step-up
15 R. SWING
10 S. walk
10 Goblet Squat con rotazione
10 v-up

B

AMRAP 10'
6 RING DIP
12 Overhead Walking Lunges BB 45/25-30KG

C

EMOM OGNI 2' PER 8 SET 16'
Squat clean

Set 1 = 5 rep @ 55%
Set 2 = 4 rep @ 65%
Sets 3-4 = 4 rep @ 70%
Sets 5-6 = 3 rep @ 75%
Sets 7-8 = 3 rep @ 85%

D

wod endurance classi

AMRAP TEAM WOD 40'
40 DL
40 Cal. ROW
30 C2B
30 A. SWING
20 DB C&J ONE ARM
200 DU
30 OHS
30 burpees over bb
4 rope climb
400mt Run s.