TEAM WOD OF TWO: AMRAP 20' 10 SYNCHRO ALT ARM DB SNATCH 10 SYNCHRO DB OH LUNGES 10 BURPEES OVER THE DB   DUMBELL: 20/10Kg

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 10 PULL UP 20 OVERHEAD SQUAT

MIDLINE 3 SET: 30’’ KB SIDE PLANK RIGHT 30’’ KB SIDE PLANK LEFT 20 PARALLETTE PASS THROUGH REST 1:00   METCON 4 INTERVALS 2:00 ON – 2:00 OFF RX: 50

STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 8 ROUNDS FOR TIME RX: 5 POWER CLEAN 60/40Kg 5 PUSH

METCON TEAM WOD OF TWO, ONE WORK, ONE REST (I GO YOU GO) AMRAP 25’ RX: 2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) 30 DBs MAN MAKER 20/10Kg 30 DBs

STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 10 HANDSTAND PUSH UP 20 KB SWING

TEAM WOD OF TWO: WITH A RUNNING CLOCK, EVERY MINUTE ON THE MINUTE (EMOM) FOR AS LONG AS POSSIBLE PERFORM 1 LIFT (FOR EACH PARTNER) AND ADD 5Kg START WITH

STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON AMRAP 10 ’ RX: 8 THRUSTER 50/35Kg 10 BURPEES OVER THE BAR

MIDLINE 3 SET: 6 STRICT TOES TO BAR 6 BB GOOD MORNING 45'’ WEIGHTED PLANK REST 1:00 METCON EMOM 15’ RX: A)10 HANG POWER SNATCH 40/30Kg B)10 KB RUSSIAN SWING

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 8 ROUNDS FOR TIME RX: 5 RIGHT ARM DB CLEAN AND JERK