A.
Warm Up
3 Rnd
Row 200m
10 Lateral squat KB
12 KB RDL
14 KB Push Press one arm (7/7)
pvc+mobility

B. Forza
Strict Press
6×4 80%

B1. Forza

Bench Press
4×6-8

C For Time

3 Rnd
10 Burpee Box Jump Over
10 Power Snatch 60/40kg

D. For Rep

AMRAP 8'
Max mt Ski Erg
Rest 2'
AMRAP 6'
Max mt Ski Erg
Rest 4'
AMRAP 4'
Max mt Ski Erg
Rest 6'
AMRAP 4'
Max mt Skii Erg

E.
3 Rnd
10 Dx-Arm KB Clean and Jerk
10 Sx-Arm KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg
poi
3 Rnd
10 Double KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg

F, forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +15lbs

G.
Weighted Dead Hang
3x60"
Back Rack Split Squat
4×15
2x lato
5x 20"
Back Extension hold