A. WARM UP

   Mobility Shoulder – Hip – Legs

B. STRENGTH 4/4

      EMOM 16´

   Even: 1 Back Squats   75%

   Odd: 1 Shoulder Press   75%

C. METCON 16´CAP

10-8-6-4-2

   Deadlift + Hnag Clean + STOH

After Round 10/7 Cal Bike Erg – Echo Bike

2-4-6-8-10

   Thruster

After Round 100m Run