WOD

CrossFit

3rnd

10 jumping jack

10 squat

10 shoulder press

10 ohs

FT rest 1'

OHS

6-6 @70%

4-4 @80%

AMRAP in 16 minutes

2 Devil Presses

2 Alternating Dumbbell Box Step-Ups

4 Devil Presses

4 Alternating Dumbbell Box Step-Ups

6 Devil Presses

6 Alternating Dumbbell Box Step-Ups

.....

Calisthenics

45'' x hollow position + 10 x oscillazioni x 3 rest 20''

l-sit to t2b 8x3 30'' x superman + 10 x iperex x 3

hf front 20"x3 hf lateral 20"x3 to front to lateral hf 4x3

full hf max"x2

pull up clap 6 x 4 hspu 6 x 4 rest 40" push up clap 8 x 4

pull up narrow 6 x 3 dip ring / bar 8 x 3 rest 30'' push up archer 10 x 3

squat jump 12 x 4 rest 30''

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