BEGINNERS
8' amrap
7 RR
14 Step Up one leg with box jump (7 for leg)
7 V-Up
rest 2'
8' Emom
2 WW
4 push up hand release
8 Squat Jump
rest time plank
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INTERMEDIATE
12' emom
Complex one Dumbbell
9 D.Pc + 7 Stoh + 5 FS all one arm
the second round change the arm
rest 2'
3' max rep di d.snatch alternato