• 4 Round not for time of:
Double DB Romanian Deadlift 12 reps unbroken
Double DB Bent Over Row 12 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
MB Rotational Throws 12 reps/side

• For Time of:
BB Deadlifts 15 reps
BB Overhead Squats 15 reps
BB Deadlifts 12 reps
BB Overhead Squats 12 reps
BB Deadlifts 9 reps
BB Overhead Squats 9 reps
BB Load = 140/95Kg & 70/45Kg oppure il 70% 1RM di Deadlift e OHS se usi carichi inferiori.

• 3 Round not for time of:
Double DB Romanian Deadlift 15 reps unbroken
Double DB Bent Over Row 15 reps unbroken
(Utilizza un carico con cui riesci a fare 12 reps unbroken)
MB Rotational Throws 10 reps/side

For Time:
Run 400 m
Pull Ups 40 reps
Burpees 40 reps
Run 400 m

• 3 Round not for time of:
Strict Chin Ups 10 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 10 reps unbroken
One-Arm KB Overhead Squats Sx 10 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 6 reps unbroken)

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-80% 1RM

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

WOD French TD
Or
• 3 Round of:
Ring Muscle Ups 5 reps
Plyo Box Jump Ups (75/60 cm) 15 reps
Two-Arm KB American Swing (24/16Kg) 20 reps

8 Min EMOM of:
BB Shoulder to Overhead touch n’go (70-75% 1RM) 3 reps

@ 8 Min:
BB Shoulder to Overhead touch n’go (70-75% 1RM) max reps in 60’’

• 3-3-3-3-3-3-3-3 of:
BB Front Squat 72.5% 1RM (Tempo 33X1)