A. WARM UP

      2 Rounds

   10 Air Squats

   10 Push Ups

   5 No Push Ups Burpee

      2 Rounds

   5 Good Morning

   5 Front Squat

   5 Shoulder Press

B. STRENGTH

      EMOM 10´

   1 Cluster + 1 Thruster + STOH

C. METCON 14´

      10 to 1

   STOH

   Back Squat

   Burpees over the Bar

Rx: 70/50 Kg

A. WARM UP

   30/20 Cal30 Machine

   30 Sit Ups

   15 Good Morning

   30 Barbell Row

   300m Run

B. STRENGTH 15´

   3 x 10 Deadlift (70%)

   20 Db Row (10 + 10)

   1 min Rest

C. METCON 24´

      Every 4 min x 6 rounds

Even

   75/60 Cal Row; 65/50 Cal Ski Erg

Odd

      3 Rounds

   8/5 Strict Pull Ups

   2 Rope Climbs

ENDURANCE

      0 to 4

   300m Run

   500/400m Concept Machine

      12 to 24

   800m Run

   1500/1200m Concept Machine

      24/32

   500m Run

   1000/800m Concept Machine

      32 to 36

   300m Run

   500/400 Concept Machine

A. MOBILITY SNATCH

B. BARBELL CYCLING

      Every 10 seg x 30 reps (5´)

   1 Power Snatch   70% 1Rm

      – Then –

   5´Find 1Rm Power Snatch

C. METCON 15´CAP

      10 Rounds

   5 Hang Power Snatch 60/40

   10 Toes to Bar

   15 Air Squats

A. WARM UP

      2 Rounds

   1 min Walk Waiter (30 seg each arm)

   20 Banded Pull Apart over Head

   30 seg Downward Facing Dog

   12 Wall Ball 9/6

B. METCON

      AMRAP 15´

   9/7 Cal Air Bike/Bike Erg

   6 One Db Over Head Squat (right) 22,5/15

   12m One Db Walking Lunges (6-6)

   6 One Db Over Head Lunges (left)

      – 2 min Rest –

      AMRAP 15´

   9 Box Jump Over 24/20

   4 One Db Devil Press

   12 Wall ball 9/6

   4 One Db Devil Press