wod

coach claudio ciolli

warm up 3 rnd nft 10 calories 10 ring row 10 k push up 10 air squat

15' skill Ring Muscle up

Cindy AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats

Accessory work curl db/cavo 12 x 4 rest 1' french press db/push down 12 x 4

Calisthenics core 4 rnd rest tra rnd 1' 6 dragon flag 8 weighted sit up 45'' hp 10 hp oscillazioni

skill front lever 20'' tuck x3 20'' one leg x3 int. adv. max'' full x3 adv 4 tuck pull up x3 adv

zavorrato rest 1' pull up 5x5 dip 5x5 hspu deficit 5x5 deficit push up 12x5 salmon ladder 1 x 3

curl db 12 x3 french press 12 x3