Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

Snatch balance 6 x 2

Start barbell.

20 Min

• 30/60/90/120…. Sec Erg @ 85%
• 10 Thrusters 2x17.5kg DB

Trap Bar deadlift 5RM

12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

20 min

• 12 Wallballs
• 8 T2B
• 2 D-Ball Cleans 50kg
  • 15m walk w d-ball