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PLYO WORK 4 SET OF: 10 PLYO TUCK JUMP 20 FAST SKIP HIGH KNEE 20 PLYO SPLIT SQUAT JUMP  REST AS NEEDED WOD FOR TIME (CAP 11’) 12/10/8/6/4/2 P.CLEAN #40/25 2/4/6/8/10/12 THRUSTERS 6 TTB/ 12 K2C

GYMNASTIC CONDITIONING ALT 9’ EMOM 13/10 CAL ROW ME SIT UPS 1’ REST NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST WOD 4 RNDS FOR TIME (CAP 15’) 15 A.SWING #24/16 12 GOBLET SQUAT 10 KB PUSH PRESS (5DX/5SX) IF DROP THE BELL PERFORM 6 PUSH UPS (

STRENGTH -F.SQUAT- 5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING WOD AMRAP 14’ 21 BOX JUMP OVER 15 PUSH JERK #60/40 9 C2B/10 PULL UPS/ 12 RING ROW