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

STRENGTH EVERY 2:00 x 5 SETS 4-6 STRICT PULLUP   RUN (cap 18’) RX & INTERMEDIATE: 3 x 800m Rest 2:1   BEGINNER: 3 x 600m REST 2:1

WEIGHTLIFTING EVERY 1:15 x 8 SETS COMPLEX: 1 HIGH HANG SQ. SNATCH + 1 HANG SQ. SNATCH + 1 LOW HANG SQ. SNATCH #LIGHT WEIGHT   TEST: RANDY (cap 12’)

METCON TEAM OF 2 (CAP 25') 1 ROUND OF KELLY 2 ROUNDS OF HELEN 1 ROUND OF KELLY   RUN TOGETHER SWITCH AS NEEDED   *KELLY: 400m RUN 30 BOX

WEIGHTLIFTING 10’ EMOM 1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)   METCON 3 ROUNDS FOR TIME (cap 18’) RX: 75 DUs 50 AIR SQUAT 15 POWER

METCON 5 INTERVALS: 2:30 ON – 2:30 OFF RX: 20 BOX JUMP OVER 60/50cm 10 WALL BALL 20/14lbs MAX DBs DEADLIFT 25/15Kg   INTERMEDIATE: 20 BOX JUMP OVER 50/40cm 10