-Warm up
6′ alternated
40″ on 20″ off
Plank
Glute bridge
Mountain climbers
Arch to floor
Half burpee (without pushup)
-STRENGHT
Deadlift in 15′
6×4 in ramping
Then
5′ EMOM
8 Deadlift tngo @50% of max weight find for 4 rep.
-WOD
6′ AMRAP
30 m shuttle sprint
20 DU/50 SU
10 OHSquat empty BB
Target 4 round.