“A: (1)
3 sets, of:
Quad Crawl 10 + 10 meter
Stick Pass Through x 10 reps
Seated Shoulder External Rotations x 15/15 reps

B: (FBB, PUSH)
8 sets, of:
Dumbbell Floor Press x 8 reps @22.5/15kg
Standing Strict Barbell Press x 8 reps

C: (CROSSFIT)
8 rounds, of:
Deadlifts x 13 reps @70/45kg
Wallballs x 17 reps @9/6kg
Row x 400 meters / Assult Bike @20/16 cal”