STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP

MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES   BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP   INTERMEDIATE:

STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH

TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER

STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON EVERY 4:00 x 3 SET RX: 60 DOUBLE UNDERS 20 THRUSTER

SKILL: TOES TO BAR   METCON 15’ EMOM RX: 12 TOES TO BAR 20 ALT. DB SNATCH 20/15Kg 15 M / 12 W CAL ROW   INTERMEDIATE: 12 KNEES TO

STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 40 Ab-Mat SIT UP 30 PUSH

BENCHMARK: HOLLEYMAN 30 ROUNDS FOR TIME RX: 5 WALL BALL 20/14 lbs 3 HANDSTAND PUSHUP 1 POWER CLEAN 100/70 Kg   INTERMEDIATE: 5 WALL BALL 14/10 lbs 3 DEFICIT PUSH

STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg

"TEAM KELLY" TEAM OF 3 AMRAP 20 PARTNER 1: RUN 400m PARTNER 2: WALL BALL 9/6 Kg PARTNER 3: BOX JUMP 60/50cm WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX