BEGINNERS

21 WB

450m Run

18 PP

450m Run

15 Hang Clean Squat

450m run

12 Lunge Totali in front

450m run

9kg wb / 40kg barbell M

6kg wb / 25kg barbell F

TC 15′

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INTERMEDIATE

Complex 

Amrap 6′

3 DL

6 Clean Power

9 PJ

Rest 1′

Max effort Pull Up 2′

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ADVANCED

FRAN

21 15 9

Thrusters e Pull Up

 

WORKOUT OF THE DAY