Max Effort upper bodyWU: FMS, streching, gymn, KBA: Press 3RMB. Weghted pull up 2 x 3 x 16, 2 x 2 x 20, 1 x 24kg KBC: Ring dips 2 x max repD: Pistol 4 x 5 each legC: Abwheel 2 x 50

MetconAir Force (scaled)40kg20 Fr Squat20 SDHP20 Push press20 OHS20 Fr SquatIn every minute 4 burpees12'16"

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Dynamic lower body + metcon WU: FMS, streching, gymnasticA: Box squat 10 x 50% of 1RM 65kg, 8 x 60% 80kg, 6 x 70% 95kg, 4 x 80% 105kgB: Box jump from squat position 3 x 3 39cm, 2 x 3 50cm, 1 x 3 62cmC: GHD sitips 3 x 15D: Swing 3 x 20  24kg 30sec restMetcon: "Elizabeth"21 - 15 -…