total time 15'  

parte A:

12' amrap

2 strict pull ups

4 Ring Push Ups

6 Pistol

rest 1' each rounds

after 12' 

Parte B:

in the  remaning time 3' max rep GHD



2 rounds of:

Interval training

1' on bike target 20/12 cal

1' off

1' on run target 250m/160m

1' off

1' on row target 20/15 cal

1' off

1' on ski erg target18/12 cal

1' off

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