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

TEAM WOD OF TWO: WITH A RUNNING CLOCK, EVERY MINUTE ON THE MINUTE (EMOM) FOR AS LONG AS POSSIBLE PERFORM 1 LIFT (FOR EACH PARTNER) AND ADD 5Kg START WITH AN EMPTY BARBELL AND SNATCH ONCE YOU CANNOT SNATCH, GO WITH CLEAN ONCE YOU CANNOT CLEAN, GO WITH DEADLIFT. SCORE: TOTAL WEIGHT PARTNER A +

STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON AMRAP 10 ’ RX: 8 THRUSTER 50/35Kg 10 BURPEES OVER THE BAR INTERMEDIATE: 8 THRUSTER 40/30Kg 10 BURPEES OVER THE BAR BEGINNER: 8 THRUSTER by feel 10 BURPEES

MIDLINE 3 SET: 6 STRICT TOES TO BAR 6 BB GOOD MORNING 45'’ WEIGHTED PLANK REST 1:00 METCON EMOM 15’ RX: A)10 HANG POWER SNATCH 40/30Kg B)10 KB RUSSIAN SWING 32/24Kg C)10 TOES TO BAR INTERMEDIATE: A)10 HANG POWER SNATCH 30/20Kg B)10 KB RUSSIAN SWING 24/16Kg C)10 KNEES TO ELBOWS BEGINNER: A)8 HANG POWER SNATCH

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 8 ROUNDS FOR TIME RX: 5 RIGHT ARM DB CLEAN AND JERK 25/15Kg 5 LEFT ARM DB CLEAN AND JERK 25/15Kg 5 HANDSTAND PUSHUP INTERMEDIATE: 5 RIGHT ARM DB CLEAN AND JERK 20/10Kg 5 LEFT ARM DB

SKILL: ROPE CLIMB METCON AMRAP 16’ RX: 500m ROW 10m RIGHT + 10m LEFT FARMER CARRY 24/16Kg 2 WALL CLIMB 400m RUN 10 BURPEES 1 ROPE CLIMB INTERMEDIATE: 500m ROW 10m RIGHT + 10m LEFT FARMER CARRY 20/12Kg 2 WALL CLIMB HALF RANGE 400m RUN 10 BURPEES 3 STRICT PULLUP BEGINNER: 500m ROW 10m RIGHT