PARTE A

Warm up
Squat flow
Then 3 round
10 cal bike
15 wall ball
10 db box step over

PARTE B
Back squat 4x12 65% rest 2’

Bent over row ( da 10 a 1) dopo ogni set 9 metri broad jump rest 30’’ ( peso per 10 reps ub)

PARTE C

C1
Dal Rack:

Front Squat + Split Jerk

2x 2+2 70%

1x 2+2 80%

1x 1+1 90%

Rest 60”

C2

Bar Complex

5x 30” Bar Hold + 3 Strict Pull Ups + 3 Strict c2b + 3 TTB Strict

Rest 90”

WOD 1
AMRAP 20'
4 Power Snatch (70-60/45-35)
8 Ring Dips
12 Box jump over

wod2
AMRAP 12'
50mt Shuttle run o 40" bike max effort
2 rope climb
3 Bear Complex (60-50/45-35kg)
Rest 1'
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press