A. MOBILITY SQUAT

B. STRENGTH BACK SQUAT

      CLUSTER SET

   5-4-3-2-1

30″ Rest Between Reps

2:30´Rest Between Sets

   Set 1 70%

   Set 2 72,5%

   Set 3 75%

C. METCON 20´CAP

      10-1

   Front Squat

   Pull Ups

      1-10

   STOH

   T2B

Partitioned Anyway

   55 Thrusterr

   55 Burpees over the Bar

A. WARM UP

     2 Sets of

   1´Plank Hold

   20 Shoulder Taps

   10 Ring Row

   5 Scapular Pull Ups

B. GYMNASTICS CONDITIONING

Alternating A-B

      Every 1:30 x 15´

a. 

   30″ 7-5 Strict HSPU

   30″ Max Empty Bar Biceps Curl

   30″ Rest

b.

   30″ 7-5 Strict Chin Ups

   30″ Max Push Ups

   30″ Rest

C. METCON 16´CAP

      7 Rounds of

   15 American Kb Swing 32/24

   5-3 Wall Walk

   1 Rope Climb

   1 Legless Rope Climb

30″ Rest