strenght: back squat and bench press
every 2'
back squat
2 x 4 reps (55-75%)
2 x 2 reps (75-90%)
bench press
2 x 6 reps (55-75%)
2 x 4 reps (75-90%)
ZONA: 3/4
amrap 10'
5 strict pull up
10 ktb step up #24/16
20 ktb squat #24/16
1 legless rope climb*