A. WARM UP

      2 Sets of

   5 Empty Bar Good Morning

   5-5 One Leg Good Morning

   5 Deadlift

   10 Bar Row (Pause Chest)

   5 Inch Worm

   10 V-Ups

B. STRENGTH 1/4 (20´)

Cluster Set Alternating A-B

      Deadlift   75%

   4 Reps

15″ Rest

   3 Reps

15″ Rest

   2 Reps

15″ Rest

   1 Reps

15″ Rest

      Strict Pull Ups

   4 Reps

15″ Rest

   3 Reps

15″ Rest

   2 Reps

15″ Rest

   1 Reps

15″ Rest

C. METCON 15´CAP

   30m Dual Db Farmer Carry (6 x 5m)

   15 Dual Db Hang Squat Clean

   10-5 Bar Muscle Ups

   15 Dual Db Hang Power Clean

   30m Dual Db Walking Lunges

   15 Dual Db Hang Power Clean

   10-5 Bar Muscle Ups

   15 Dual Db Hang Squat Clean

   30m Dual Db Farmer Carry (6 x 5m)

Rest 2´

   30m Dual Db Farmer Carry (6 x 5m)

   15 Dual Db Hang Squat Clean

   10-5 Bar Muscle Ups

   15 Dual Db Hang Power Clean

   30m Dual Db Walking Lunges

   15 Dual Db Hang Power Clean

   10-5 Bar Muscle Ups

   15 Dual Db Hang Squat Clean

   30m Dual Db Farmer Carry (6 x 5m)

Db 22,5/15