A. MOBILITY CLEAN + CLEAN PREP.

B. WEIGHTLIFTING

      Squat Clean Waves

00:00-06:00

   5 Reps   65%

   4 Reps   70%

   3 Reps   75%

   2 Reps   80%

   1 Reps   85%

06:00-11:00

   4 Reps   75%

   3 Reps   80%

   2 Reps   85%

   1 Reps   87,5%

11:00-15:00

   3 Reps   85%

   2 Reps   87,5%

   1 Reps   90%

C. METCON

      3´ON 1´OFF x 4 Sets

   30 Wall Ball 9/6

   12 Burpees over the Bar

Set 1

   5 Clean

Set 2

   7 Clean

Set 3

   9 Clean

Set 4

   11 Clean

A. WARM UP

      3 Sets of

   30″ Plank

   10 Inch Worm

Directly Into

   20 Alternating V-Ups

   10 Tempo Push Ups

B. GYMNASTICS STAMINA

   20″ ON 40″ OFF 4m HSW Max Toes to Bar

   30″ ON 30″ OFF 8m HSW Max Toes to Bar

   40″ ON 20″ OFF 12m HSW Max Toes to Bar

1´Rest

   20″ ON 40″ OFF 4m HSW Max Push Ups

   30″ ON 30″ OFF 8m HSW Max Push Ups

   40″ ON 20″ OFF 12m HSW Max Push Ups

1´Rest

   20″ ON 40″ OFF 4m HSW Max  V-Ups

   30″ ON 30″ OFF 8m HSW Max V-Ups

   40″ ON 20″ OFF 12m HSW Max V-Ups

1´Rest

   20″ ON 40″ OFF 4m HSW Max Cal Ski Erg

   30″ ON 30″ OFF 8m HSW Max Cal Ski Erg

   40″ ON 20″ OFF 12m HSW Max Cal Ski Erg

C. CONDITIONING

      Every 4´x 5 Rounds

   500/450m Row

   10-5 Ring-Bar Muscle Ups