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

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT

SKILL: BAR MUSCLE UP   METCON 2:00 ON – 2:00 OFF x 4 SET AMRAP RX: 3 BAR MUSCLE UP 7 POWER SNATCH 35/25Kg   INTERMEDIATE: 3 CHEST TO BAR

STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON WITH A RUNNING CLOCK RX: FROM 0:00 TO 3:00 MAX HANDSTAND

OPEN WORKOUT 17.5  10 ROUNDS FOR TIME RX: 9 THRUSTER 40/30Kg 35 DOUBLE UNDERS INTERMEDIATE: 9 THRUSTER 35/25Kg 70 SINGLE UNDERS BEGINNER: 9 THRUSTER by feel 40 SINGLE UNDERS CAP

STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON FOR TIME 21 – 15 – 9 RX: DEADLIFT 100/70 Kg BURPEES

TEAM WOD OF TWO FOR TIME, SWITCH AS NEEDED 100 BURPEES PULL UP 200 THRUSTER WITH AN EMPTY BAR 300 SIT UP