A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30 x 15´ 

Alternating A-B   (75-85%)

   a. Power Snatch + 2 Overhead Squat

   b. 2 Squat Snatch

C. METCON 16´CAP

      4 Rounds of

   20 Toes to Bar

   15 Thruster

      4 Rounds of

   5 Wall Walk

   15 Hang Snatches

A. UPPER BODY STRENGTH

      Every 2´x 16´ Alternating A-B

   a. 6 Strict Weighted C2B-Pull Ups  Max Push Ups

1´Rest

   b. 6 Strict Weighted Ring Dips  Max Dual Db Renegade Row

1´Rest

B. METCON 16´

      3 rounds of

   10 Bar Muscle Ups

   10 One Db Devil Press  30/20

      3 Rounds of

   15 Strict HSPU

   20 One Db Hang Clean & Jerk 30/20

A. MOBILITY

B. WEIGHTLIFTING

      Every 1:30 x 15´ Alternating A-B  75-80%

   a. Power Clean + Squat Clean + Power Clean

   b. Squat Clean + Power Clean + Squat Clean

C. METCON

      1´ON 1´OFF x 20´

   5 Burpees over the Bar

   3 Clean 100/70

   Max Wall Ball

A. WARM UP

   10/7 Cal Row

   20 Ring Row

   10/7 Bike 

   20 V-Ups

   10/7 Ski Erg

   20 Lunges

TEAM OF 2

I GO YOU GO

      AMRAP 12´

   8 Toes to Bar

   10m Sandbag Carry

   7/5 Cal Ski Erg

1´Rest

      AMRAP 12´

   8 Chest to Bar

   10m Walking Lunges

   7/5 Cal Bike Erg

      AMRAP 12´

4 Complex:

     1 Toes to Bar + 1 Chest to Bar

   5 Burpees over the Row

   7/5 Cal Row