WOD

CrossFit

2 rnd

10 cal

10 swing bar

5 power snatch

5 ohs

20" hs

AMRAP 10'

4 Ohs @50/35 @40/25 @30/20

8 t2b/kte/ktc

4 power snatch

8 Hspu/casetta/v-push up

rest 5'

Amrap 10'

4 ohs @40/25 @30/20 @20/15

10 sit up

4 power snatch

10 push up

Calisthenics

Emom 10'

10 sit up con zavorra

tuck front lever 20'' x 3

tuck back lever 20'' x 3

pull down 6 x 4

back lev one leg 20"x3

6 pull up 3 cambi x3 rest 45''

12 push up 3 cambi x3

6 archer pull up /wide x3

6 arhcer push up x3

6 reverse narrow pull up x3

6 reverse push up x3

salmon ladder 1x 3

10 pistols x3

10 lunges db x3

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