TEAM WOD OF 2 FOR TIME RX 40 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 30 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 20 SYNCHRO 1

WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT   METCON AMRAP 8’ RX: 15 Ab-mat SIT UP 30 DUs  

METCON 8 INTERVALS 2:00 ON – 2:00 OFF RX: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 20/10Kg   INTERMEDIATE: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 15/7.5Kg  

REVIEW AND PRACTICE MUSCLE UP EVERY 0:45 x 6 SETS 1 MUSCLE UP   “HALF NATE”: AMRAP 10’ RX: 2 MUSCLE UP 4 HANDSTAND PUSHUP 8 KB SWING 32/24Kg   INTERMEDIATE:

METCON Team of 2 2 ROUNDS FOR TIME (cap 30’) RX & INTERMEDIATE: 1600m RUN 2000m ROW *Switch every 200m   BEGINNER 1200m RUN 1600m ROW *Switch every 200m

SKILL: PULLUP   METCON TEST: “CINDY” AMRAP 20’ RX: 5 PULLUP 10 PUSHUP 15 AIR SQUAT   INTERMEDIATE: 5 BANDED PULLUP 10 KNEES PUSHUP 15 AIR SQUAT   BEGINNER: 4

METCON FOR TIME 21 - 15 - 9 - 15 - 21 DEADLIFT 100/70 Kg BURPEES OVER THE BAR PISTOL SQUAT (ALT LEG)

STRENGTH EVERY 1:30 X 6 SET 3 THRUSTER   METCON LADDER + 1/10* AMRAP 9’ RX: 1 THRUSTER 35/25Kg 10 DUs *ADD 1 THS AND 10 DUs EVERY ROUND  

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 60/50cm 2KB RUSSIAN SWING 24/16Kg REST   INTERMEDIATE: CAL ASSAULT BIKE CAL ROW

TEAM WOD OF 2: 20’ AMRAP RX: 30 HANG POWER CLEAN 40/30Kg 30 WALL BALL 20/16lbs 30 CAL ROW   INTERMEDIATE: 30 HANG POWER CLEAN 30/20Kg 30 WALL BALL 16/12lbs