A. TEST MOVEMENTS & INCREASING WEIGHT

B. STRENGTH 20´

      BARBELL BENCH PRESS

5 Sets of

   4 Reps    20″ Rest

   3 Reps    20″ Rest

   2 Reps    20″ Rest

   1 Reps    2´ Rest

C. METCON 18´CAP

      10 Rounds of

   5 Burpees Facing Line

   5 HSPU

      5 Rounds of

   10 Burpees Facing Line

   10 Toes to Bar

      3 Rounds of

   15 Burpees Facing Line

   10 Bar Muscle Ups

ENDURANCE

TEAM OF 2   50´CAP

      3 Rounds of

Cash In

   500m Run A

   500m Run B

      Round 1

   50 Burpees Box Jump over 24/20

      Round 2

   40 Burpees Box Jump over 24/20

      Round 3

   30 Burpees Box Jump over 24/20

      Round 1 

   1000/900/800m Row-Ski-Bike Erg x 2

      Round 2 

   2000/1800/1600m Row-Ski-Bike Erg x 2

      Round 3 

   3000/2700/2400m Row-Ski-Bike Erg x 2