A
A. Warm Up
2' Glute Activation
30 CAL BIKE
15 TOE TO TOUCH
B. Forza
Back Squat
5×5 @77.5%

C. For Time
8 Rnd
10/7 Calorie Ski
8 Front Squat
6 Strict HSPU

D. Forza
Ogni 90" per 5 Sets
6 Push Press
Injziare com 80% 1 rm e poi aumentare il carico

E. FOR TIME
AMRAP 6'
7 Muscle Ups/10 c2b
20 Burpees Target
Rest4'
AMRAP 6'
5 Muscle Up/8C2B
15 Burpees to aTarget
Rest 4'
AMRAP 6'
3 Muscle Ups/ 5 CB
10 Burpees to a 6″ Target

F FOR TIME
5 RND
Dumbbell Complex
8 DB Deadlift
7 DB Power Clean
6 DB Push Press

G. Optional
1-3 RND
3×30" L-SIT
4×30" WALL SQUAT HOLD
5x 20" H. Position