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

A. WARM UP

      2 Rounds of

   10 Scapular Pull Ups

   10 Ring Rows

   40″ Plank

   2 Wall Walk

B. STRENGTH 20´

      5 Sets for Quality

Alternating A-B

   A. 5-5-3-3-1 Weighted Strict Chest to Bar-Pull Ups

   B. HSW Skill

Choose

   7,5m Ramp HSW

   7,5m Pirouette

   7,5-10m HSW

   30″ Hand Stand Hold Position

   5-3 Wall Walk

C. EMOM 20´

   Min 1. 20 Burpees Facing Lines (17 Int-15 Scl)

   Min 2. 10 Shuttle Run 10 x 5m

   Min 3. 10 Bar Muscle Ups (7 Int-4 Scl)

   Min 4. Rest

   TEAM OF 2   42´CAP

   500m Run (Both)

1´Rest

   500m Run (Both)

   150 Double Unders

1´Rest

   500m Run (Both)

   150 Double Unders

   60/52/42 Cal Echo Bike

1´Rest

   500m Run (Both)

   150 Double Unders

   60/52/42 Cal Echo Bike

   70/60/40 Cal Ski Erg

1´Rest

   500m Run (Both)

   150 Double Unders

   60/52/42 Cal Echo Bike

   70/60/40 Cal Ski Erg

   80/70/60 Cal Row