5k/7k time trial

agility ladder, fartlek 16 min (1/1)

2x1200m, 3x300m

pose technique, 3×8 min pose run

team relays, max distance in 10″,20″, 30″

A: Strength: 1 min ON 1min OFF durante 10 min Maximos db Snatch pesados B: WOD: AMRAP 8 min 10 Lunges en rack position 50/30 kg 10 STO 10 Burpees over the bar C: Stretch.