A. WARM UP

      2 Rounds of

   5 Scapullar Pull Ups

   10 Ring Rows

   5 Scapullar Push Ups

   15 Knee Push Ups

   10/7 Cal Ski Erg

B. STAMINA 15´CAP

      5 Rounds of

   5 Strict Pull Ups

   5 Strict HSPU

      5 Rounds of

   4 Strict Pull Ups

   4 Strict HSPU

      5 Rounds of

   3 Strict Pull Ups

   3 Strict HSPU

      5 Rounds of

   2 Strict Pull Ups

   2 Strict HSPU

      5 Rounds of

   1 Strict Pull Ups

   1 Strict HSPU

C. GYMNASTICS CONDITIONING 20´CAP

   1000m Run

   40m HSW or 12 WW

   1000m Row

   30m HSW or 9 WW

   500m Run

   20m HSW or 6 WW

   500m Row

   10m HSW or 3WW

A. MOBILITY SNATCH

      2 Sets of

   5 Yoga Push Ups

   10 Scapullar Push Up

   10 90-90

   10 Hip Opener +

Empty Bar

   5 Hang Muscle Snatch

   5 Tempo Overhead Squat

   5 Push Press Snatch

B. WEIGHTLIFTING

      EMOM 8 (50% Heavy Set)

   1 Power Snatch (Dead)

   1 Squat Snatch

C. EMOM 20´

   1º Min. 25 wall Ball 9/6

   2º Min 30″ Max Snatches 80% B

   3º Min 100m Run + 6 Burpees over the Bar

   4º Min 30″ Max Overhead Squat 80% B