W10
Dynamic effort upper
panca+banda(circa 20kg) 9x3 70kg
floor press 4x6 90kg
pullup 5x8
ring dip 5x10

Dynamic effort lower
Box squat+chains (circa 30kg) 12x2 90kg
stacco+minibands(circa 25kg) 6x1 100kg
front squat 4x6 80kg
squat bulgaro 3x8 16kg+16kg
calf 100reps