OPEN WORKOUT 17.5  10 ROUNDS FOR TIME RX: 9 THRUSTER 40/30Kg 35 DOUBLE UNDERS INTERMEDIATE: 9 THRUSTER 35/25Kg 70 SINGLE UNDERS BEGINNER: 9 THRUSTER by feel 40 SINGLE UNDERS CAP TIME 20 MIN

STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON FOR TIME 21 – 15 – 9 RX: DEADLIFT 100/70 Kg BURPEES BOX JUMP OVER 60/50 cm   INTERMEDIATE: DEADLIFT 80/55 Kg BURPEES BOX JUMP OVER 60/50 cm   BEGINNER: DEADLIFT by feel BURPEES BOX STEP OVER

TEAM WOD OF TWO FOR TIME, SWITCH AS NEEDED 100 BURPEES PULL UP 200 THRUSTER WITH AN EMPTY BAR 300 SIT UP

STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER 2:00 ON – 2:00 OFF x 4 INTERVALS 20 M / 17 W CAL ROW MAX EFFORT BURPEES OVER THE ROWER   SCORE: TOTAL BURPEES

METCON FOR TIME 100 DBs HANG CLUSTER EVERY MINUTE PERFORM 5 BURPEES   DUMBUELLS RX: 20/15 Kg INTERMEDIATE: 15/10 Kg BEGINNER: by feel   CAP TIME 30’   CHRISTMAS CHALLENGE: Ci vediamo al box alle 19:00!

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 10’ KB SWING 24/16Kg EVERY TIME YOU BREAK PERFORM 8 PULL UP   INTERMEDIATE KB SWING 20/12 Kg EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP   BEGINNER KB SWING by feel EVERY TIME

OPEN 16.5 FOR TIME 21 – 18 – 15 – 12 – 9 – 6 – 3 THRUSTER BAR FACING BURPEES   BARBELL RX: 43/30 Kg INTERMEDIATE: 35/25 Kg BEGINNER: by feel   CAP TIME 20 MIN

STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON 12’ AMRAP RX: 30 DEADLIFT 100/70 Kg 30 WALL BALL 20/14 lbs 30 CAL ROW 30 HANDSTAND PUSHUP   INTERMEDIATE: 30 DEADLIFT 80/55 Kg 30 WALL BALL 14/10 lbs 30 CAL ROW 30 DEFICIT PUSHUP   BEGINNER:

PARTNER WOD AMRAP 24' 25 KB SWING 12 KB FRONT RACK BOX STEP OVER 18 SQUAT JUMP WITH AN EMPTY BARBELL   *SWITCH EVERY ROUND

CHRISTMAS WOD