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

METCON TEAM OF 2 AMRAP 30’ RX: 500m ROW 400m RUN 4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)   INTERMEDIATE: 500m ROW 400m RUN

GYMNASTIC EVERY 45’’ x 8 SETS RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO

WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE:

TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10

METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 50/30Kg BURPEES BOX JUMP 60/50cm WALL BALL 20/16lbs PLATE GTOH 20/15Kg REST   INTERMEDIATE: