STRENGTH emom 8′ 2 front squat + 1 thrusters METCON 5rft 10 pushup 10 pullup 10 box jump

STRENGTH every 90″ for 5 sets 3 position clean + 1 split jerk METCON 5 rnds 10 medball v-ups 10 ring dips 10 cal row

METCON “deck of cards” HEARTS:burpees DIAMONDS: situps SPADES: kb.snatch CLUBS: squat

EMOM 12′ odd: 6 ttb + 6 wallball even: 3 p.clean + 6 box jump 3’REST EMOM 12′ odd: 200 mt row even: 3 squat snatch

METCON amrap 20′ 2 muscle up 4 hspu 8 swing 32/24kg

METCON 5 rft 250 mt row 15 box jump 15 wallball

METCON amrap 10′ 8 burpees 8 front squat 8 bar muscle up REST 2′ amrap 10′ 5 hspu 5 ring dips 5 ttb

SKILLS emom 7′ 5 box jump + 5 ttb METCON 3 rnds 10 power clean 20 du / 40 u 10 push jerk

STRENGTH every 90″sec for 5 sets 5 overhead squat (aumentare ogni sets) METCON amrap 10′ 5 strict pullup 10 burpees 15 air squat