18′ amrap.

Warm up
2 rounds not for time
10 rotazioni in/out in affondo (5 each side)
5 one arm dumbell squat (each side)
10 one arm dumbell deadlift (each side)
5 one arm dumbell push press (each side)

4′ max ring row
1′ rest
4′ max kettlebell swing @24 kg M / @16 kg F

dumbell clean & jerk technique

WOD
18′ amrap
40 air squat
30 double unders
20 sit – ups
10 dumbell clean & jerk

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