Venerdì 2 luglio
- Four rounds for reps/max hold 30 seconds of
- burpees 10” rest
- 30 seconds of shuttle sprint 10” rest
- 30 seconds of box jump 10” rest
- 30 seconds of sit-up
- 30” rest
- On a 14-minutes clock:
- 0 to 8: run 1200 meters
- 8 to 12: run 600 meters
- 12 to 14: run 300 meters
- Amrap in five minutes:
- 5 thruster
- ♂43 kg, ♀30 kg barbell)
- 7 pull-up