A. WARM UP

      3 Rounds

   5 Scapullar Pull Ups

   10 Ring Rows

   45″ Plank

B. GYMNASTICS STRENGTH

      Every 2:30´x 5 rounds

   12/9 Strict Pull Ups

   1 Leg less Rope Climb + 1 Rope Climb

C. METCON 15´CAP

      7 Rounds for time

   12 Dn Hang Snatch 22,5/15

   7 Toes to Bar

   12 Cal Ski Erg/Row

   7 Toes to Bar

ENDURANCE

WARM UP

      EMOM 2´x 10´

   300m Run

      “Choose Machine” 32´Cap

   1000 to 100 Ski, Row, Bike Erg x 2

   After set 15 Burpees