A. Warm Up
pvc+mobility

4 RND
10 Cal. Bike
10 Empty Bar OHS
10 Push-Ups

B. Forza
Back Squat
4×4 @80%

C. Forza
For Time
10 Squat Snatch @70%
Rest :60"
8 Squat Snatch @75%
Rest :60"
6 Squat Snatch @77%

D. For Time
40 Alt. DB Snatch 25/20-15kg
25 HSPU
20 DB Facing Burpees
30 Alt. DB Snatch 25/20-15kg
20 Deficit HSPU
20 DB Facing Burpees
20 Alt. DB Snatch 25/20-15kg
15 Strict HSPU
20 DB Facing Burpees
10 Alt. DB Snatch 25/20-15kg
10 Strict Deficit HSPU
20 DB Facing Burpees

E. Skill
Amrap 4' x 4 set
TTB
Rest 2' A SET
.

F. For Time
EMOM 4' per 12' (3 SET)
15/9 Cal. row
30 Push Press 43/35kg
100 DU

OPZIONALE

G.
AMRAP 10'
9 burpees target
18 W. ball

H.
RND 1-3
3×10 Back Rack Split Squat
5 Per lato
4×16 Alt. Arms DB Bench Press
8 per lato
4 x max HRPU + VEST