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 32/24Kg C)10 TOES TO BAR INTERMEDIATE: A)10 HANG POWER SNATCH 30/20Kg B)10 KB RUSSIAN SWING 24/16Kg C)10 KNEES TO ELBOWS BEGINNER: A)8 HANG POWER SNATCH

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 25/15Kg 5 LEFT ARM DB CLEAN AND JERK 25/15Kg 5 HANDSTAND PUSHUP INTERMEDIATE: 5 RIGHT ARM DB CLEAN AND JERK 20/10Kg 5 LEFT ARM DB

SKILL: ROPE CLIMB METCON AMRAP 16’ RX: 500m ROW 10m RIGHT + 10m LEFT FARMER CARRY 24/16Kg 2 WALL CLIMB 400m RUN 10 BURPEES 1 ROPE CLIMB INTERMEDIATE: 500m ROW 10m RIGHT + 10m LEFT FARMER CARRY 20/12Kg 2 WALL CLIMB HALF RANGE 400m RUN 10 BURPEES 3 STRICT PULLUP BEGINNER: 500m ROW 10m RIGHT

STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 21–15–9 RX: DEADLIFT 100/70Kg BOX JUMP OVER 60/50cm DOUBLE UNDERS x3 (63–45–27) INTERMEDIATE: DEADLIFT 80/50Kg BOX JUMP OVER 60/50cm SINGLE UNDERS (90–70–50) BEGINNER: DEADLIFT by feel BOX STEP OVER SINGLE UNDERS (70–50–30) CAP TIME 12

TEAM WOD OF 2 20' AMRAP 5 WALL CLIMB (EACH PARTNER) 10 ALT. KB SNATCH 24/16Kg (EACH PARTNER) 20 WORM THRUSTER WITH BARBELL TOGETHER 50/35Kg

STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 12’ AMRAP RX: 8 TOES TO BAR 8 MEDBALL CLEAN 20/14lbs 8 BURPEES   INTERMEDIATE: 8 KNEE TO ELBOWS 8 MEDBALL

SKILL: HANDSTAND PUSHUP   METCON FOR TIME RX: 40 – 30 – 20 ALT ARM DB SNATCH 20/10Kg OH DB LUNGES 20/10Kg HANDSTAND PUSHUP   INTERMEDIATE: 40 – 30 – 20 ALT ARM DB SNATCH 15/7.5Kg OH DB LUNGES 15/7.5Kg BANDED PUSHUP   BEGINNER: 40 – 30 – 20 ALT ARM DB SNATCH by feel

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 WITH SINGLES   METCON 3 ROUNDS FOR TIME RX: 3 BAR MUSCLE UP 10 POWER CLEAN 50/35Kg 3 BAR MUSCLE UP 10 PUSH JERK 50/35Kg

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: THRUSTER 35/25Kg BANDED PULL UP   BEGINNER: THRUSTER by feel RING ROW   CAP TIME 12 MIN

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 SINGLES   METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg*   INTERMEDIATE: 15