Advanced

15′ find 3 RM of weighted stict Dip

Intermediate

12′ EMOM 1/2 stict Dip

Beginners

12′ EMOM 5 Dips with light band

In a window of 15′ complete

400 mt. Run

500 mt. Row

In the remaining time perform AMRAP

6 KB Burpees

7 Goblet Squat

8 American Swing

@ 32/24 kg