A)
Warm-up
Tabata - 4'
PVC pass through
Reverse burpee
B)
Strength & Conditioning
EMOM - 12'
1° min == 3 a 5 strict pull-ups
2° min == 3D/3E KB windmills
3° min == 10 gobblet squats (24/16)
4° min == 10 jumping lunges
B1)
FRONT SQUAT - 10'
Achar 5 RM
C)
WOD
30 pull-ups
20 box jumps
10 snatches (95/65)
20 box jumps
30 pull-ups
For time
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