A. WARM UP

   Mobility Shoulder – Hip – Legs

B. STRENGTH 4/4

      EMOM 16´

   Even: 1 Back Squats   75%

   Odd: 1 Shoulder Press   75%

C. METCON 16´CAP

10-8-6-4-2

   Deadlift + Hnag Clean + STOH

After Round 10/7 Cal Bike Erg – Echo Bike

2-4-6-8-10

   Thruster

After Round 100m Run

A. WARM UP

B. MIDLINE GYMNASTIC-STRENGTH

   10 Toes to Bar

   20m Sandbag Carry

   10 Toes to Bar

Rest 1´

   15 Toes to Bar

   30m Sandbag Carry

   15 Toes to Bar

Rest 1´

   20 Toes to Bar

   30m Sandbag Carry

   15 Toes to Bar

Rest 1´

   20 Toes to Bar

   40m Sandbag Carry

   20 Toes to Bar

Rest 1´

C. METCON 

      Movimientos

   Wall Walk

   Sandbag over the Yoke 70/45

      Repeticiones

   5-5, 4-4…1-1

Rest 90″

   4-4, 3-3…1-1

Rest 90″

   3-3, 2-2, 1-1

Rest 90″

   2-2, 1-1

A. WARM UP

      Mobility Squat

B. STRENGTH

      EMOM 16´

   Even: 1 Front Squat   75%

   Odd: 16 Db Renegade Row 8/8

C. METCON 15´CAP

      3 Rounds of

   5 Dual Db Hang Snatch

   10m Dual Db Walking Lunges Suitcase

   5 Dual Db Hang Snatch

   7-4 Bar Muscle Ups

Rest 1´

   7-4 Bar Muscle Ups

   5m Dual Db Walking Lunges Rack

   10 Dual Db Hang Snatch

   5m Dual Db Walking Lunges Rack

Rest 1´