A. WARM UP

      2 Sets of

   1´Wall Sit

   5 Empty Bar Tempo Squat

B. STRENGTH BACK SQUAT

      Every 2´x 18´

   7 Reps   70%

   5 Reps   75%

   3 Reps   80%

   5 Reps   80%

   3 Reps   85%

   1 Reps   90%

   3 Reps   85%

   2 Reps   87,5%

   1 Reps   90%

C. METCON 

      4 Rounds of

   2´ON 1´OFF

To Complete

   Max Bar Muscle Ups/C2B/Pull Ups

Cash In:

   18 A. Jump

   12 Alternating Hang Db Snatches 30/20

Every Round +2 A. Jumps & Db Hang Snatch

A. WARM UP

      2 Sets of

   20 Shoulder taps

   2 Wall Walks

   5 Hand Release Push Ups

B. STRENGTH

SHOULDER STAMINA

      Every 2´x 12´

   2-3 Wall Walk + Wall Facing HSPU

      5-5-3-3-1-1

   Shoulder Press (From Floor)

   Set 1: 5 Reps RIR 2 

   Set 2: 5 Reps RIR 1

   Set 3: 3 Reps RIR 2 

   Set 4: 3 Reps RIR 1

   Set 5: 1 Reps RIR 2 

   Set 6: 1 Reps RIR 1

C. METCON 15´CAP

      30-20-10

   Dual Db Box Step over 24/20

20 Toes to Bar

      10-20-30

   Burpees Box Jump over 24/20

A. SNATCH PREP WARM UP

B. WEIGHTLIFTING

      EMOM6´

   Power Snatch + Hang Power Snatch   60-85%

Rest 2´

      EMOM 6´

   Squat Snatch + Hang Squat Snatch   65-90%

C. METCON

   3 X 2´ON 1´OFF

   3´ON

Cash In: 30 Wall Ball 9/6

      Complete

   55 Snatches 61/43

A. WARM UP

      Mobility Prep. Clean

B. WEIGHTLIFTING

      EMOM6´

   Power Clean + Hang Power Clean   60-85%

Rest 2´

      EMOM 6´

   Squat Clean + Hang Squat Clean   65-90%

C. METCON

      AMRAP 4´

3-3-6-6-9-9-12-12….

   Clean (60/43)

   Pull Ups

Rest 1´

      AMRAP 4´

2-2-4-4-6-6-8-8…

   Clean 80/55

   Chest to Bar

Rest 1´

      AMRAP 5´

1-1-2-2-3-3-4-4-5-5…

   Clean 100/70

   Bar Muscle Ups