A. WARM UP

      2 Sets of

   1´Wall Sit

   10m Monster Walk

   5m Inch Worm

   10 Jump Squats

B. STRENGTH BACK SQUAT

      4 Sets of   (80%)

   3 Reps

20″ Rest

   2 Reps

20″ Rest

   1 Rep

2´Rest

C. METCON

      EMOM 12´

Min 1-3-5-7-9-11

   Rx: 25 Wall Ball 9/6

   Int: 20 Wall Ball 9/6 

   Scl: 15 Wall Ball 9/6

Min 2-4-6-8-10-12

   Rx: 2-4-6-8-10-12 Ring-Bar Muscle Up

   Scl: 4-8-12-16-20-24 Pull Ups Butterfly