01 LUGLIO

STRENGHT

EMOM 9′

A 30″ hollow position + max reps of balance sit up*
B 10 KB sumo deadlift high pull + 12 push up
C 8 deadlift @60% + max reps of burpees over the bar

*max time plank
* hanging legs raise

WOD

AMRAP 9′

10 pull up
8 shoulder to over head
12 cal row/ ski (8 cal bike)