A. WARM UP

      2 Rounds of

   30″ Wall Sit

   30″ Plank (Arm Extended)

   30″ Air Squats

   30″ Push Ups

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 4 Back Squats   60%

   b. 4 Shoulder Press

C. METCON 16´CAP

      4 Rounds of

12-9-6-3

   Wall Ball

   Toes to Bar

   Deadlift 80/55

1´Rest