Warm Up
20 Shoulder Pass-Through
20 Overhead Squat
Plank 30 Sec
2 Round
Strength
Back Squat
Front Squat
5-4-3-2-1
(60-70-80-90-100)
EMOMx5
2 Push Press
1 Split Jerk
(60 Kg)
Conditioning
Amrap 12 Min
8 Bench Press (%60)
20 Meter Farmer Carry (22,5 Kg)
12 Row (BW)
20 Meter Farmer Carry (22,5 Kg)
16 Burpee
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