3 Set
Back Squat
90″ Max Rep @ 70%
Rest 2:30″

For Time
12-9-6
Power Snatch 60/40
T2B
Rest 1:1
12-9-6
Overhead Squat 60/40
T2B

WOD 1

5 Rounds For Time
20 KB SDHP
20 KB Swings
10+10+ single arm KB Thrusters

Opzione corpo libero
5 Rounds For Time
10 Burpees
15 V Ups
20 HSPU/Push Ups

WOD 2

4′ AMRAP
4 Push Press 60/40
100 DU
Rest 2′
4′ AMRAP
4 Push Press 60/40
8 Box Jumps
Rest 2′
4′ AMRAP
4 Push Press 60/40
8 Lateral Burpees

Sostituzioni:
Push Press > DB o KB Push Press > 8 PU
DU>SU>jumping jack
Box Jump >step up>lunges

WOD 3

For Time
400 mt run
30 Push ups
30 T2B/Sit ups
30 pull ups/15+15 db row/table row
400 mt run
25 Push ups
25 T2B
25 pull ups
400 mt run
20 Push ups
20 T2B
20 pull ups

2 Ladder
2,4,6 ecc.
0°HSPU
1’rest between rung
3’rest between ladder

5’AMRAP
500 mt Row
10 Thusters 40/25
5 MU/C2B

5’Rest

5’AMRAP
400 mt Run
10 Power Clean 60/40
5 MU/C2B