A. Warm Up
ROW 400m
POI
EMOM 6'
4 Strict Pull Ups
8 Empty bar Thruster

B. Forza
Warm Up
Pause Power Position Hang Squat Clean
6×3
poi
Hang Squat Clean
6×3 @70% di 1RM

C. For Time
Ogni 4 16'(4 rnd)
3 Rope Climb
15/9 Cal. bike
6 Man Makers

D. Skill
3' max rep DB snatch
Ogni minuto aumentare il carico

E. For Time
10 Rnd
15/12 Calorie Ski
10mt Sandbag Bearhug Lunge Steps
10 alt. TTB
rest 1'

F. Optional Acc.
RND 1-3
3×10
Double KB RDLs

4x 20" Ring Holds
5x 10 Bamboo Bar Press