A

Warm up pvc

Mobility with loop band 

B

Press back pvc 10+ 5 in buca,
3 clean,
3 muscle clean & press,
gomiti avanti alt. 20;
esegui tutto con pvc poi bilancere vuoto poi con poco carico 

6 set : 6 strict Press 77%

12 front rack lunges 2' REST

Dl 3x8 (singole ) 77% 2' REST

C

C1

ENDURANCE 

3000mt Row

2000mt Skierg

1000mt Bike

C2

GYMNASTIC 

6x every 60”

     10 deficit Push Up

      In the remaining time

      Max Hspu Strict

Rest 2’

D

Wod a team
AMRAP 40'

50 PC (50/35kg)
400MT RUN S.
30 BJO
20 ALT. DB SNATCH
100MT F. CARRY (A)
MAX CAL. BIKE (B)
10 HSPU S.
20 DB STEP OVER
30 TTB
40 CAL. ROW
50DU S.