WEIGHTLIFTING 10’ EMOM 1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)   METCON 3 ROUNDS FOR TIME (cap 18’) RX: 75 DUs 50 AIR SQUAT 15 POWER CLEAN 60/40Kg   INTERMEDIATE: 150 SUs 50 AIR SQUAT 15 POWER CLEAN 45/30Kg   BEGINNER: 1:00 SINGLE UNDERS 30 AIR SQUAT 12 POWER CLEAN by

METCON 5 INTERVALS: 2:30 ON – 2:30 OFF RX: 20 BOX JUMP OVER 60/50cm 10 WALL BALL 20/14lbs MAX DBs DEADLIFT 25/15Kg   INTERMEDIATE: 20 BOX JUMP OVER 50/40cm 10 WALL BALL 14/12lbs MAX DBs DEADLIFT 15/10Kg   BEGINNER: 14 BOX STEP OVER 50/40cm 10 WALL BALL by feel 15 DBs DEADLIFT by feel

METCON TEAM OF 2 AMRAP 30’ RX: 500m ROW 400m RUN 4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)   INTERMEDIATE: 500m ROW 400m RUN 4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP, 10 KNEES PUSHUP, 15 AIR SQUAT)   BEGINNER: 400m ROW 200m RUN 4 ROUNDS OF MINI CINDY

GYMNASTIC EVERY 45’’ x 8 SETS RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR BEG: 5 KNEES TO CHEST     METCON AMRAP 12’ RX: 10 KB SWING 24/16Kg 8 HANDSTAND PUSHUP 6 V-UP   INTERMEDIATE: 10 KB

WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE: 8 LATERAL BURPEES 5 POWER SNATCH 30/20Kg   BEGINNER: 5 BURPEES 4 HANG POWER SNATCH by feel

TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm 9 PUSH JERK 45/25Kg   BEGINNER: 21 KB DEADLIFT by feel 15 BOX STEP OVER by feel 9 STOH by feel

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 50/30Kg BURPEES BOX JUMP 60/50cm WALL BALL 20/16lbs PLATE GTOH 20/15Kg REST   INTERMEDIATE: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 40/25Kg BURPEES BOX JUMP 50/40cm WALL BALL 16/12lbs PLATE GTOH 15/10Kg REST   BEGINNER: (30’’ ON – 30’’

TEST: HELEN 3 ROUNDS FOR TIME (cap 16) RX: 400m RUN 21 KB SWING 24/16Kg 12 PULL UP INTERMEDIATE: 400m RUN 21 KB SWING 16/12Kg 12 BANDED PULL UP BEGINNER: 400m RUN 15 KB RUSSIAN SWING by feel 12 RING ROW

MIDLINE 9’ EMOM 125-35’’ HOLD IN HOLLOW BODY POSITION 225-35’’ HOLD IN SUPERMAN POSITION 315-20’’ RIGHT + 15-20’’ LEFT LATERAL PLANK METCON: “CRAZY ANNIE” FOR TIME (cap 20’) RX: 100 – 80 – 60 – 40 – 20 DUs 50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP 200m RUN AFTER EACH