A. WARM UP

      2 Sets of

   15/10 Cal Bike Erg – Echo Bike

   10m Monster Walk

   5 Tempo + Pause Back Squats

B. STRENGTH

      Back Squat Every 2:30 x 6 Sets

   Set 1: 5 Rep   75%

   Set 2: 4 Reps   80%

   Set 3: 3 Rep   85%

   Set 4: 5 Rep   80%

   Set 5: 4 Reps   85%

   Set 6: 3 Rep   90%

C. BARBELL CYCLING

      5 Rounds of

   1´18/13 Cal Echo Bike

   1´Max Squat Clean 102/70

   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 (No Weighted)

C. METCON

      Every 2´x 20´

Alternating A-B

   a. 8 Hang Clean & Jerk 10 Burpees over the Db

12 Chest to Bar/Pull Ups

   b. 8 Db Snatch 10 Burpees over the Db 12 Toes to Bar

A. WARM UP

      2 Sets of

   20 Back Extension

   10 Empty bar Hip Thrust

   15 Sit Ups

B. STRENGTH

Deadstop Deadlift

      Every 2´x 12´

   Set 1: 7 Reps   70%

   Set 2: 7 Reps   75%

   Set 3: 5 Reps   75%

   Set 4: 5 Reps   80%

   Set 5: 3 Reps   80%

   Set 6: 3 Reps   85%

C. METCON 15´CAP

      15 Rounds for Time

   7 HSPU

   5 Box Jump over 24/20

   1 Snatch 80/55

A. WARM UP

B. TEAM OF 2 

      AMRAP 10´

   40 Bar Muscle Ups

   80m Dual Db Lunges Suitcase

   Max Cal Row

Rest 2´

      AMRAP 8´

   30 Bar Muscle Ups

   60m Dual Db Front Rack Lunges

   Max Cal Bike Erg

Rest 2´

      AMRAP 6´

   20 Bar Muscle Ups

   40m Dual Db Open Style Lunges 

   Max Cal Row

Rest 2´

      AMRAP 4´

   10 Bar Muscle Ups

   20m Dual Db over Head Lunges

   Max Cal Bike Erg