A. MOBILITY AND TECHNIQUE

B. WEIGHTLIFTING

      Every 1:30 x 3 Sets

   3 Front Squat + 3 Push Press

   3 Front Squat + 2 Push Press

   3 Front Squat + 1 Push Press

      Every 1:30 x 3 Sets

   2 Front Squat + 3 Push Jerk

   2 Front Squat + 2 Push Jerk

   2 Front Squat + 1 Push Jerk

      Every 1:30 x 3 Sets

   1 Front Squat +  Split Jerk

   1 Front Squat +  Split Jerk

   1 Front Squat +  Split Jerk

C. METCON 19´CAP

      50 Wall Ball

   50 Medball Box Step over

      50 Wall Ball

   50/40 Cal Bike Erg

      50 Wall Ball

   50 Box Jump over

      50 Wall Ball

A. WARM UP

      2 Rounds of

   10 Knee Push Ups

   20 Shoulder Taps

   5 Scapular Pull Ups

   15 Ring Rows

B. PUSH & PULL STRENGTH

      Every 30″ x 15´ Alternating A-B-C

   a. 5-7 Strict Pull Ups

   b. 5-7 Strict HSPU

   c. 20m Sand Bag Carry

C. GYMNASTICS CONDITIONING

      Every 3:30 x 5 Rounds

   400m Run

   15m HSW or 5 Wall Walks

Max Toes to Bar