A. TEST MOVEMENTS & INCREASING WEIGHT

B. STRENGTH 20´

      BARBELL BENCH PRESS

5 Sets of

   4 Reps    20″ Rest

   3 Reps    20″ Rest

   2 Reps    20″ Rest

   1 Reps    2´ Rest

C. METCON 18´CAP

      10 Rounds of

   5 Burpees Facing Line

   5 HSPU

      5 Rounds of

   10 Burpees Facing Line

   10 Toes to Bar

      3 Rounds of

   15 Burpees Facing Line

   10 Bar Muscle Ups

ENDURANCE

TEAM OF 2   50´CAP

      3 Rounds of

Cash In

   500m Run A

   500m Run B

      Round 1

   50 Burpees Box Jump over 24/20

      Round 2

   40 Burpees Box Jump over 24/20

      Round 3

   30 Burpees Box Jump over 24/20

      Round 1 

   1000/900/800m Row-Ski-Bike Erg x 2

      Round 2 

   2000/1800/1600m Row-Ski-Bike Erg x 2

      Round 3 

   3000/2700/2400m Row-Ski-Bike Erg x 2

A. WARM UP

      3 Sets of

   30″ Echo Bike-Bike Erg

   30″ Wall Sit

      2 Sets of

   3 Tempo Front + 3 Jumping Back Squat + 30″ Plank

B. STRENGTH

      Every 3´x 15´

   10 Back Squat + 5 Front Squat   70%

   8 Back Squat + 4 Front Squat   75%

   6 Back Squat + 3 Front Squat   80%

   4 Back Squat + 2 Front Squat   85%

   2 Back Squat + 1 Front Squat   +85%

C. METCON 14´ CAP

   30 Thruster 50/35

   20/16 Cal Echo Bike

   10 Box Jump over 24/20

Rest 1´

   30 Box Jump over 24/20

   20 Thruster 50/35

   10/8 Cal Echo Bike

Rest 1´

   30/24 Cal Echo Bike

   20 Box Jump over 24/20

   10 Thruster 50/35