A. WARM UP

      2 Rounds of

   1´ Wall Sit

   10Air Squats

   30″  Scapullar Push Ups

   10 Push Ups

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 3 Back Squats   65%

   b. 3 Shoulder Press

C. METCON 

      Every 3´x 15´

   400m Run

   12 Thruster 50/35

A. WARM UP

   Test Movements

B. STRENGTH + ACCESSORY WORK

00:00-10:00

Alternating A-B

   a. 20-15 Dual Db Bench Press

   b. 10-5 Strict Pull Ups

10:00-20:00

Alternating A-B

   a. 16 Dual Db Biceps Curl

   b. 15-20 Banded Triceps Extension

C. METCON 16´CAP

100 Double Unders

   12 Devil Press

   4 BMU

80 Double Unders

   10 Devil Press

   6 BMU

60 Double Unders

   8 Devil Press

   8 BMU

40 Double Unders

   6 Devil Press

   10 BMU

20 Double Unders

   4 Devil Press

   12 BMU