A. WARM UP

      2 Sets of

   1´ Wall Sit

   10m Monster Walk

   10 One Leg Hip Thrust 

B. STRENGTH

      Back Squat 4/4

5-4-3-2-1   73%

   4-3-2-1   78%

       3-2-1   83%

          2-1   88%

              1   93%

C. METCON 16´CAP

      5 Rounds of

   12 Deadlift

   9 Hang Clean

   6 STOH

After Set

   R1: 50 Wall Ball

   R2: 40 Wall Ball

   R3: 30 Wall Ball

   R4: 20 Wall Ball

   R5: 10 Wall Ball