MIDLINE 3 SET 1’ WEIGHTED PLANK 10 WEIGHTED GHD HIP EXTENSION 20 KB RUSSIAN TWIST REST 1:00   METCON 4 INTERVALS 3:00 ON – 3:00 OFF RX: 200m RUN 8 CHEST TO BAR 6 POWER CLEAN 60/40Kg MAX BURPEES   INTERMEDIATE: 200m RUN 8 PULL UP 6 POWER CLEAN 50/35Kg MAX BURPEES   BEGINNER: 100m

STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 20 PUSH PRESS 60/40Kg 20 BOX JUMP 60/50cm   INTERMEDIATE: 20 PUSH PRESS 50/30Kg 20 BOX JUMP 50/40cm   BEGINNER: 20 PUSH PRESS by feel 20 BOX STEP UP   CAP

METCON AMRAP 25’ RX: 100 SINGLE UNDERS 20 TURKISH GET UP 24/16Kg 15m BEAR CRAWL 10 STRICT TOES TO BAR 15 GOBLET SQUAT 24/16Kg   INTERMEDIATE: 100 SINGLE UNDERS 20 TURKISH GET UP 16/12Kg 15m BEAR CRAWL 10 STRICT KNEES TO ELBOWS 15 GOBLET SQUAT 16/12Kg   BEGINNER: 80 SINGLE UNDERS 20 TURKISH GET UP

STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 8’ RX: MAX LATERAL BURPEES OVER THE BAR EMOM: 6 POWER SNATCH 60/40Kg   INTERMEDIATE: MAX LATERAL BURPEES OVER THE BAR EMOM: 6 POWER SNATCH 40/25Kg   BEGINNER: MAX BURPEES EMOM: 6 POWER SNATCH by feel

TEAM WOD OF TWO: AMRAP 20' 10 SYNCHRO ALT ARM DB SNATCH 10 SYNCHRO DB OH LUNGES 10 BURPEES OVER THE DB   DUMBELL: 20/10Kg

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 10 PULL UP 20 OVERHEAD SQUAT 50/35Kg   INTERMEDIATE: 10 BANDED PULL UP 20 OVERHEAD SQUAT 40/25Kg   BEGINNER: 10 RING ROW 20 OVERHEAD SQUAT by feel   CAP TIME 10

MIDLINE 3 SET: 30’’ KB SIDE PLANK RIGHT 30’’ KB SIDE PLANK LEFT 20 PARALLETTE PASS THROUGH REST 1:00   METCON 4 INTERVALS 2:00 ON – 2:00 OFF RX: 50 DOUBLE UNDER MAX DBs BOX STEP OVER 20/10Kg   INTERMEDIAITE: 100 SINGLE UNDER MAX DBs BOX STEP OVER 15/7.5Kg   BEGINNER: 80 SINGLE UNDER MAX

STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 8 ROUNDS FOR TIME RX: 5 POWER CLEAN 60/40Kg 5 PUSH JERK 60/40Kg 5 TOES TO BAR   INTERMEDIATE: 5 POWER CLEAN 50/30Kg 5 PUSH JERK 50/30Kg 5 KNEES TO ELBOWS   BEGINNER: 5 POWER CLEAN

METCON TEAM WOD OF TWO, ONE WORK, ONE REST (I GO YOU GO) AMRAP 25’ RX: 2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) 30 DBs MAN MAKER 20/10Kg 30 DBs FRONT SQUAT 20/10Kg 30 DBs SNATCH 20/10Kg   INTERMEDIATE: 2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) 30 DBs MAN MAKER 15/7.5Kg 30 DBs FRONT SQUAT

STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 10 HANDSTAND PUSH UP 20 KB SWING 24/16Kg   INTERMEDIATE: 10 DEFICIT PUSH UP 20 KB SWING 20/12Kg   BEGINNER: 10 KNEES PUSH UP 20 KB SWING by feel   CAP TIME