A. WARM UP

      2 Rounds of

   1´ Wall Sit

   10Air Squats

   30″  Scapullar Push Ups

   10 Push Ups

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 3 Back Squats   65%

   b. 3 Shoulder Press

C. METCON 

      Every 3´x 15´

   400m Run

   12 Thruster 50/35

A. WARM UP

   Test Movements

B. STRENGTH + ACCESSORY WORK

00:00-10:00

Alternating A-B

   a. 20-15 Dual Db Bench Press

   b. 10-5 Strict Pull Ups

10:00-20:00

Alternating A-B

   a. 16 Dual Db Biceps Curl

   b. 15-20 Banded Triceps Extension

C. METCON 16´CAP

100 Double Unders

   12 Devil Press

   4 BMU

80 Double Unders

   10 Devil Press

   6 BMU

60 Double Unders

   8 Devil Press

   8 BMU

40 Double Unders

   6 Devil Press

   10 BMU

20 Double Unders

   4 Devil Press

   12 BMU

A. WARM UP

   Empty Bar Warm Up

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 3 Reps Front Squat   

   b. 10-12 Bar Row

C. METCON 16´

      3 Rounds of

   12 Toes to Bar

   10 Clean

   8 Burpees over the Bar

   6 Toes to Bar

   5 Clean 

   4 Burpees over the Bar

Rest 1´

   4 Burpees over the Bar

   5 Clean

   6 Toes to Bar

   8 Burpees over the Bar

   10 Clean

   12 Toes to Bar

TEAM OF 2

Every 7´A-B-C-A-B-C   42´CAP

   A. 1000m Row Max Cal Air Runner

   B. 1000m Ski Erg Max Cal Echo Bike

   C. 2000m Bike Erg Max Burpees over the Line

A. WARM UP

      2 Sets of

   1´Plank

   30″ Mountain Climbers

   30″ Shoulder Taps

   10 Push Ups

   2 Wall Walk

B. STRENGTH

      EMOM 16´

Alternating A-B

   a. 3 Dead Stop Deadlift   

   b. 5 Deficit Strict HSPU

C. METCON 13´CAP

      5 Rounds for time

   9 Overhead Squat 43/30

   3 Wall Walk

   9 Snatches 43/30

   9 HSPU