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