-STRENGTH: Front Squat 5 5 5 (3″ di negativa + 3″ in bottom) rest 90″ -METCON: AMRAP 10 40 DU 12 Goblet Squat 32/24 kg 12 KBS -ACCESSORY: Partner Glute Ham Raises 3×6-10 OR Barbell Good Mornings 3×10