A. WARM UP

      3 Sets of 

   30″ Wall Sit

   30″ Shoulder Taps

Test movements

B. STRENGTH

      6 Alternating Set of

Front Squat & Shoulder Press

   Set 1: 6 Reps   75%

   Set 2: 4 Reps   80%

   Set 3: 2 Reps   85%

   Set 4: 6 Reps   78%

   Set 5: 4 Reps   83%

   Set 3: 2 Reps   88%

C. METCON

      Every 3´x 15´

   21/15 Cal Row

   15 Thruster 43/30

   9 Burpees over the Bar

A. WARM UP

      2 Sets of

   5 Scapular Pull Ups

   10 Ring Rows

B. STRENGTH

      Strict Pull Ups Every 1:15

   Set 1: 7 Strict Pull Ups

   Set 2: 5 Strict Pull Ups

   Set 3: 3 Strict Pull Ups

   Set 4: 6 Strict Pull Ups

   Set 5: 4 Strict Pull Ups

   Set 6: 2 Strict Pull Ups

   Set 7: 5 Strict Pull Ups

   Set 8: 3 Strict Pull Ups

   Set 9: 1 Strict Pull Ups

C. METCON

EMOM 24´

      3 Rounds of

00:00-02:00

   5-3 Wall Walk

   15-10 C2B

   5-3 Wall Walk

02:00-04:00

   32/24 Cal Ski Erg

04:00-06:00

   15-10 HSPU

   15-10 Toes to Bar

   15-10 HSPU

06:00-08:00

   400m Run

A. CLEAN WARM UP

B. WEIGHTLIFTING 20´

      3 Sets of

   5 Seated High Box Jump + 5 Clean (T&G)

      3 Sets of

   5 Seated High Box Jump + 3 Clean (T&G)

      3 Sets of

   5 Seated High Box Jump + 1 Clean (T&G)

C. METCON

      2´ON 1´OFF x 5 Rounds

   12/9 Cal Echo Bike

   9 Deadlift

   6 Box Jump over 24/20

   Max Clean 80% Heavy Rep

A. WARM UP

   20 Box Step Up

   3 Floor Rope Climb + 1 Rope Climb

   10 V-Ups + 10 Kipping Swing

   5 Easy Devil Press + 5 Dual Db Box Step

B. TEAM OF 2   35´CAP

   60 Dual Db Box Step over 20¨

      15 Rope Climb

   45 Burpees Box Jump over 24/20

      10 Rope Climb

   30 Devil Press

      5 Rope Climb

   30 Toes to Bar

      30 Devil Press

   45 Toes to Bar

      45 Burpees Box Jump over 24/20

   60 Toes to Bar

      60 Dual Db Box Step 20¨