A. WARM UP

      3 Sets of

   30″ Wall Sit

   15″ One Leg Wall Sit

   100m Run

   30″ Lateral Plank

   5 Jumping Squats

B. STRENGTH

      Back Squat 2/4

5-4-3-2-1   68%

   4-3-2-1   73%

       3-2-1   78%

          2-1   83%

              1   88%

C. METCON 14´CAP

      1:30 ON 30″ OFF x 7 Sets

   R1: 18 Thruster

   R2: 15 Thruster

   R3: 12 Thruster

   R4: 9 Thruster

   R5: 12 Thruster

   R6: 15 Thruster

   R7: 18 Thruster

   100m Run

Max Wall Walk

A. WARM UP

      2 Sets of

   10 Banded Face Pull

   10 Banded Biceos Curl

   2 Floor Rope Climb

   10m Farmer Carry

B. STRENGTH FOR QUALITY

      5 Sets of

   1 Legless Rope Climb (2 Rope Climb)

   40m Dual Db Farmer Carry

   1 Legless Rope Climb (2 Rope Climb)

   90″ Rest

C. METCON

      AMRAP 20´

   8 Toes to Bar

   12 Hang Db Snatch 22,5/15

   14/11 Cal Row

A. MOBILITY CLEAN

B. WEIGHTLIFTING

      EMOM 10´

   Clean Pull + Hang Clean + Power Clean

C. METCON 14´

      AMRAP 5´

   30 Clean 70/45

   20 Burpees over the Bar

   Max Deadlift

Rest 1´

      AMRAP 4´

   20 Clean 90/65

   15 Burpees over the Bar

   Max Deadlift

Rest 1´

      AMRAP 3´

   10 Clean 110/77

   10 Burpees over the Bar

   Max Deadlift