A.
Warm Up
2k Bike
Poi
3 Rnd
30" Plank
10 RDL
10 Knees to Elbows

pvc+mobility

B, Forza
Back Squat
4×3 @90%

C. For Time
10 Rnd
300m Row
Rest 2'

D. Skill
Max rep 3' X 3 SET
TTB
Rest 3' tra i set

E. fort itme
4 Rnd
60 DU
20 DB Front Rack Lunge
20 HSPU
20′ DB Front Rack Lunge

F. For Rep
AMRAP 8',6',4',2'
15 Deadlift 80%bw
15 GHD Sit Ups
2 rope climb
Rest 2' tra i set