A
A. Warm Up
3' MB Glute Activation
3 RND
10 Single Leg Banded RDL (Per lato)
10 Plate GTOH
10 Squat Jump to Plate

B
B. Forza
Back Squat
5×5 @75%

C. For reps
AMRAP 8'
5 Power Cleans 75/50kg
25 DU

D.
Ogni 4' per 24'
1000/800m Row
rest 2'

E. Forza
Ogni 90" per 4 set
8 Push Press
Start 75%

F. For Time
Ogni 7' per 3 set 21'
400/350m Row
8 HSPU strict
4 Deadlift 90% 1rm
8 HSPU Kipping
400/350m Row

G. Skill
3 Rnd
5 Rope Climb
Rest 3' ogni rnd