STRENGTH EMOM 10’ ODD: 6 DEADLIFT @65-70% EVEN: 4-6 STRICT PULL UP   METCON FOR TIME 15 DOUBLE DB SNATCH 30 CHEST TO BAR 15 DOUBLE DB SNATCH 20 CHEST TO BAR 15 DOUBLE DB SNATCH 10 CHEST TO BAR 15 DOUBLE DB SNATCH   RX: DB 20/15Kg INTERMEDIATE: DB 15/10Kg, CHEST TO BAR ->

METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs   INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs   BEGINNER 250m ROW 15 KB RUSSIAN SWING by feel 10 WALL BALL by feel

METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR   INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP   BEGINNER: 12 FRONT SQUAT by feel 12 KNEES PUSHUP 12 SIT UP

METCON TEAM OF 2 10 ROUNDS FOR TIME 1 ROUND MADE BY PARTNER A: 200m ROW PARTNER B: REST PARTNER A: REST PARTNER B: 200m RUN WITH MEDBALL 20/14lbs PARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) THEN SWITCH PARTNER

WEIGHTLIFTING IN 12 MIN: 1RM CLEAN & JERK   METCON AMRAP 14’ RX: 6 TOES TO BAR 8 POWER CLEAN 60/40Kg 10 LATERAL BURPEES   INTERMEDIATE: 6 KNEES TO ELBOWS 8 POWER CLEAN 50/30Kg 10 LATERAL BURPEES   BEGINNER: 6 KNEES TO CHEST 8 POWER CLEAN by feel 10 LATERAL BURPEES

METCON 2’ ON – 2’ OFF x 8 INTERVALS (32MIN) RX: 30 DOUBLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 40/30Kg   INTERMEDIATE: 50 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 35/25Kg   BEGINNER: 30 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK by feel

STRENGTH EMOM 10’ ODD: 5 FRONT SQUAT EVEN: 8 BB ROW   METCON 2 ROUNDS FOR TIME RX: 30 OVERHEAD SQUAT 40/30Kg 15 CHEST TO BAR 30 PUSH PRESS 40/30Kg 15 CHEST TO BAR   INTERMEDIATE: 30 OHS 30/20Kg 15 PULL UP 30 PUSH PRESS 15 PULL UP   BEGINNER: 30  OHS by feel 15

METCON AMRAP 18’ RX 20 HANDSTAND PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg 20 BOX JUMP 60/50cm 10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg   INTERMEDIATE: 20 DEFICIT PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg 20 BOX JUMP 50/40cm 10 1-ARM KB FRONT RACK LUNGES

BARBELL CYCLING EVERY 1:15 x 6 SETS 8 POWER SNATCH @40-50% of 1RM   METCON AMRAP 10’ RX: 6 STRICT PULL UP 12 KB SUMO DEADLIFT HIGH PULL 24/16Kg 14 KB GOBLET SQUAT 24/16Kg   INTERMEDIATE: 6 STRICT BANDED PULL UP 12 KB SUMO DEADLIFT HIGH PULL 20/12Kg 14 KB GOBLET SQUAT 20/12Kg   BEGINNER:

TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE DB THRUSTER E) MAX REPS BURPEES   SWITCH AS NEEDED AT EVERY SWITCH 20m SHUTTLE RUN