Warm Up

Dynamic e Mobility

Gymnastic & Strength

EMOM 12′:

1′ 8-10 Ring-Dip

2′ 5 OHS @40/25

3′ 15^ Hollow P. /15^ Superman P.

WOD

AMRAP 12′:

10 OHS @40/25

10 Pull-Ups

5 Wall Ball

(Increase 5 reps ever/rounds)