METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   BEG: 15 – 12

METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1

OPEN WORKOUT 19.2 :))

TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER TO OVERHEAD AFTER EVERY SET 200m RUN TOGETHER

METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED BY 3 ROUNDS OF: 40 DOUBLE UNDERS 20 AIR SQUAT 10 PUSH PRESS   RX: 40/30Kg INT: 35/25Kg & SINGLE UNDERS x2 BEG: by feel

METCON 2:30 ON – 2:30 OFF x 5 INTERVALS RX: M300/W250m ROW 10 CHEST TO BAR MAX KB SNATCH 24/16Kg   INT M300/W250m ROW 10 PULL UP MAX KB SNATCH 20/12Kg   BEG M250/W200m ROW 10 RING ROW MAX KB SNATCH by feel

SKILL BAR MUSCLE UP   METCON ”PIETRO” AMRAP 19’ RX: 2 BAR MUSCLE UP or M4/W3 STRICT PULL UP 3 THRUSTER 135/95lbs 19 LATERAL BURPEES

METCON 30’ EMOM RX A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD B) 16-20 WALKING LUNGES C) 6-10 CAL BIKE D) 30-40’’ HOLLOW HOLD E) 8-12 CAL ROW F) REST   INT & BEG A) 7 PUSH UP + 20’’ PLANK ON HANDS B) 14-18 WALKING LUNGES C) 6-8 CAL BIKE D) 20-30’’

OPEN WORKOUT 19.3 :))

TEAM WOD OF 2 FOR TIME CASH IN:  150m DOUBLE KB FARMER CARRY (EACH) THEN 20 ROUNDS OF 10 DOUBLE KB RUSSIAN SWING 10 DOUBLE KB FRONT SQUAT 10 DOUBLE KB STOH (CHANGE EVERY RND) CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)