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)

SKILL: PISTOLS   METCON AMRAP 12’ RX 5 CHEST TO BAR 10 ALT PISTOL 15 PUSH UP   INT 5 PULL UP 10 ALT PISTOL WITH MB 15 PUSH UP   BEG 5 RING ROW 3030 MEDBALL FRONT SQUAT 20/14lbs 15 KNEES PUSH UP

TEAM WOD OF 2 FOR TIME 400 – 600 – 800m RUN TOGETHER 60 – 40 – 20 HANG POWER SNATCH 10 – 8 – 6 WALL CLIMB *SWITCH AS NEEDED   CAP TIME 25 MIN   RX: 40/30Kg INT: 30/20Kg BEG: by feel

FRONT SQUAT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON 3 ROUNDS FOR TIME RX 12 BURPEES 6 SQUAT CLEAN 60/40Kg 3 BAR MUSCLE UP   INT 12 BURPEES 6 SQUAT CLEAN 45/32.5Kg 6 CHEST TO BAR   BEG 12 BURPEES 6 SQUAT CLEAN by feel 6 JUMPING PULL UP  

METCON 25’ EMOM RX A) 12 GHD SIT UP B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION) C) 10 CAL BIKE D) 15 BOX JUMP OVER 60/50cm E) REST   INT A) 12 GHD HALF RANGE SIT UP B) 5 BANDED RING DIP C) 8 CAL BIKE D) 15 BOX JUMP OVER 50/40cm

OPEN WORKOUT 19.4 :))

BE READY FOR THE UNKNOWN ;)

WEIGHTLIFTING IN 12’ BUILD A HEAVY SET OF: 1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER   METCON FOR TIME 21 – 15 – 9 RX HANG POWER CLEAN & JERK 50/35Kg TOES TO BAR   INT HANG POWER CLEAN & JERK 40/25 KNEES TO ELBOWS   BEG HANG POWER CLEAN &

METCON TEAM OF 2: AMRAP 20’ RX 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 STRICT HANDSTAND PUSHUP 12 FRONT SQUAT 60/40Kg   INT 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 BANDED PUSH UP 12 FRONT SQUAT 50/30Kg   BEG 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 PUSHUP 12 FRONT SQUAT by feel