A. Warm Up
AMRAP 8'
20 GHD
40DU
30" SQUJAT HOLD+PLATES
40DU
POI
3' MAX REP EMPTY BAR

B. FORZA
EMOM OGNI 2' PER 7 SET 14'
5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITA

Set 1: 50-60% @1RM FRONT SQUAT
Sets 2-6: 65-75% @1RM
Set 7: 80%@1RM

C. Conditioning – For Time
ROW600m
15 C2B
20 Push Jerk
15 C2B
20 Push Jerk
15 C2B
ROW 600m
Carico: 60-45kg 50-35kg

D. For Time
4 RND
30 GHD Sit Ups+MB
12 D-BALL Clean
Rest 2'

E. EMOM
OGNI 5' PER 25'
30" Max Cal. BIKE
2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
10 TTB
16 PSTOL
20 PUSH UP