A. WARM UP

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 2 Back Squats   70%

   b. 2 Shoulder Press

C. METCON 

      EMOM 20´

   Min. 1  3 Wall Ball 9/6 (Every Set + 3 Wall Ball)

   Min. 2  3 Clean & Jerk   100/70

A. WARM UP

B. STRENGTH

      Every 1´x 16´

Alternating A-B

   a. 5 Strict Pull Ups 15-10 Push Ups

   b. 5 Strict Pull Ups 10-7 Strict HSPU

C. METCON

      9 Wall Walk

      50 Double Unders

   7 Wall Walk

   50 Double Unders

   5 Wall Walk

   50 Double Unders

   3 Wall Walk

   50 Double Unders

   1 Wall Walk

   50 Double Unders

      27 Toes to Bar

      10 Shuttel Run

   21 Toes to Bar

   10 Shuttel Run

   15 Toes to Bar

   10 Shuttel Run

   9 Toes to Bar

   10 Shuttel Run

   3 Toes to Bar

   10 Shuttel Run