A. WARM UP

      3 Sets of 

   30″ Wall Sit

   30″ Shoulder Taps

Test movements

B. STRENGTH

      6 Alternating Set of

Front Squat & Shoulder Press

   Set 1: 6 Reps   75%

   Set 2: 4 Reps   80%

   Set 3: 2 Reps   85%

   Set 4: 6 Reps   78%

   Set 5: 4 Reps   83%

   Set 3: 2 Reps   88%

C. METCON

      Every 3´x 15´

   21/15 Cal Row

   15 Thruster 43/30

   9 Burpees over the Bar