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

A. WARM UP

      2 Sets of

   5 Scapular Pull Ups

   10 Ring Rows

   20m Farmer Carry

B. UPPER BODY-MIDLINE

      Every 2:30 x 15´

   5-3 Weighted Strict C2B

   40m Farmer Carry (Heavy Db)

   5-3 Strict C2B

C. METCON

       Every 2´x 20´

Alternating A-B

   a. 8 Hang Clean & Jerk 10 Burpees over the Db 12 Chest to Bar

   b. 8 Db Snatch 10 Burpees over the Db 6 Bar Muscle Ups