A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 30″ x 5´

   Slow Power Clean Pause Catch

   Hang Power Clean Pause Catch

      Every 1´x 15´

   1 Power Clean + 1 Hang Power Clean   50% Heavy Set

C. METCON

      AMRAP 16´

2-4-6-8-10-12-14-16….

   Toes to Bar

00:00-04:00

   4 Clean 60/50

04:00-08:00

   3 Clean 80/55

08:00-12:00

   2 Clean 100/70

12:00-16:00

   1 Clean 120/85

A. WARM UP

      2 Sets of

   15 Banded Biceps Curl

   10 Ring Rows

   10´Easy Bench Press

B. STRENGTH 20´

      Upper Body Strength

5 Sets of

   1 Legless Rope Climb

   20 Dual Db Bench Press 2x 22,5/15

   1 Legless Rope Climb

Rest 1:30

C. METCON

      Every 3´x 15´

   5 Dual Db Devil Press

   10-5 Bar Muscle Ups

   15 Dual Db STOH

TEAM OF 2

AMRAP 20´

      1000/900/800m Row

   40 Burpees Sync over the Row

      750/700/650m Row

   30 Burpees Sync over the Row

      500/450/400m Row

   20 Burpees Sync over the Row

      250/225/200m Row

   10 Burpees Sync over the Row

Max Cal Row

Rest 5´

AMRAP 20´

      1000/900/800m Ski Erg

   500m Run Sync

      750/700/650m Ski Erg

   400m Run Sync

      500/450/400m Ski Erg

   300m Run Sync

      250/225/200m Ski Erg

   200m Run Sync

Max Cal Ski Erg