A. WARM UP

      2 Sets of

   30″ Wall Sit

   30″ Lunges

   30″ Plank Hold

   100m Run

B. STRENGTH

      Back Squat 3/4

5-4-3-2-1   70%

   4-3-2-1   75%

       3-2-1   80%

          2-1   85%

              1   90%

C. METCON 16´CAP

      3 Rounds of

   15 Thruster

   5 Bar Muscle Up

      2 Rounds of

   20 Thruster

   10 Bar Muscle Up

      1 Rounds of

   25 Thruster

   15 Bar Muscle Up

A. WARM UP

      2 Sets of

   15 Banded Face Pull

   20 Shoulder Taps

      2 Sets of

   10 Push Ups

   2 Floor Rope Climb

B. GYMNASTICS-STREGTH

      Every 2´x 16´

   30″ Max Strict HSPU

30″ Rest

   30″ Max Legless Rope Climb

30″ Rest

C. CONDITIONING 17´CAP

      10 Rounds for time

   10 Burpees Box Jump 24/20

   20 Alternating Lunges

A. WARM UP

      2 Sets of

   1´Plank Hold

   10 One Leg Extend Deadlift

   15 Sit Ups

   100m Run

B. STRENGTH 20´

      DEADLIFT

   7-7-5-5-3-3   65-90%

      + Banded Hamstring Curl

C. METCON 15´CAP

      6 Rounds of

   21 Db Snatch 22,5/15

   15 Toes to Bar

   9 Shuttle Run (5m)