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

A.WARM UP

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 4 Front Squat   60%

   b. 10-12 Dual Db Bench Press

C. METCON 15´CAP

      4 Rounds of

   21 Dual Db Box Step over  2 x 22,5/15

   15 Box Jump over

   9 Strict HSPU

   3 Complex: 1 Wall Walk + 1 Wall Facing HSPU

TEAM OF 2

500m Run (Both)

   50m Walking Lunges

500m Run (Both)

   50m One Kb Walking Lunges

   75/65/55 Cal Echo Bike

500m Run (Both)

   50m One Kb Walking Lunges

   75/65/55 Cal Echo Bike

   100m Burpees Broad Jump

500m Run (Both)

   50m One Kb Walking Lunges

   75/65/55 Cal Echo Bike

   100m Burpees Broad Jump

   125/110/95 Cal Echo Bike

500m Run (Both)

   50m One Kb Walking Lunges

   75/65/55 Cal Echo Bike

   100m Burpees Broad Jump

   125/110/95 Cal Echo Bike

   15 Tramos (10m) Sled Push

A. WARM UP

      2 Sets of

   1´Plank Hold

   30″ Mountain Climbers

      Empty Bar

   10 Good Morning

   10 Hip Thrust

B. EMOM 16´

Alternating A-B

   a. 4 Dead Stop Deadlift   60%

   b. 12-15 Inverted Rower  V-Up

C. METCON 14´CAP

Cash In:  1000m Row

      5 Rounds of

   20m Sand Bag Carry

   2 Rope Climb

      5 Rounds of 

   1 Legless Rope Climb

5-4-3-2-1

   Sandbag Clean