A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 2´x 16´

   5 Seated High Box Jump

   4 Power Clean (T&G)   70-85%

Every Round (-1 Rep)

C. METCON 14´CAP

      10 Rounds of

   10 Toes to Bar

   10 Hang Clean

   10 Box Jump 24/20

C. METCON 

   30 Clean 100/70

      2:15´ON 45″ OFF x 15´

   20/15/10 Pull Ups

   12 Burpees over the Bar

In the Remaining Time

   Max Clean 102/70

A.WARM UP

       Ni idea

B. STRENGTH

      EMOM 16´

00:00-00:30

   10-12 Dual Db Bench Press 2 x 22,5/15

00:30-01:00

   Rest

01:00-01:30

   Max Strict HSPU

C. METCON 15´

      4´ON 1´OFF

   100 D. Unders

   10 Devil Press

   7 Wall Walk

      4´ON 1´OFF

   100 D. Unders

   15 Devil Press

   5 Wall Walk

      5´ON 

   100 D. Unders

   20 Devil Press

   3 Wall Walk

In the Remaining Time 

   Max Burpees over the Db

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 2´x 16

   10/7 Cal Echo Bike-Bike Erg

   4 Hang Snatches

Every 2´ Round (-1 Rep)

C. METCON 13´CAP

   15 Snatches

   100m Run

   15 OHS

   10 Snatches

   100m Run

   10 OHS

   5 Snatches

   100m Run

   5 OHS

Rest 1´

   5 OHS

   100m Run

   5 Snatches

   10 OHS

   100m Run

   10 Snatches

   15 OHS

   100m Run

   15 Snatches

Rx: 43/30