A. WARM UP

      3 Sets of 

   30″ Wall Sit

   30″ Shoulder Taps

Test movements

B. STRENGTH

      6 Alternating Set of

Front Squat & Shoulder Press

   Set 1: 6 Reps   75%

   Set 2: 4 Reps   80%

   Set 3: 2 Reps   85%

   Set 4: 6 Reps   78%

   Set 5: 4 Reps   83%

   Set 3: 2 Reps   88%

C. METCON

      Every 3´x 15´

   21/15 Cal Row

   15 Thruster 43/30

   9 Burpees over the Bar

A. WARM UP

      2 Sets of

   5 Scapular Pull Ups

   10 Ring Rows

B. STRENGTH

      Strict Pull Ups Every 1:15

   Set 1: 7 Strict Pull Ups

   Set 2: 5 Strict Pull Ups

   Set 3: 3 Strict Pull Ups

   Set 4: 6 Strict Pull Ups

   Set 5: 4 Strict Pull Ups

   Set 6: 2 Strict Pull Ups

   Set 7: 5 Strict Pull Ups

   Set 8: 3 Strict Pull Ups

   Set 9: 1 Strict Pull Ups

C. METCON

EMOM 24´

      3 Rounds of

00:00-02:00

   5-3 Wall Walk

   15-10 C2B

   5-3 Wall Walk

02:00-04:00

   32/24 Cal Ski Erg

04:00-06:00

   15-10 HSPU

   15-10 Toes to Bar

   15-10 HSPU

06:00-08:00

   400m Run