METCON 30’ EMOM RX A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD B) 16-20 WALKING LUNGES C) 6-10 CAL BIKE D) 30-40’’ HOLLOW HOLD E) 8-12 CAL ROW

OPEN WORKOUT 19.3 :))

TEAM WOD OF 2 FOR TIME CASH IN:  150m DOUBLE KB FARMER CARRY (EACH) THEN 20 ROUNDS OF 10 DOUBLE KB RUSSIAN SWING 10 DOUBLE KB FRONT SQUAT 10 DOUBLE

SKILL: PISTOLS   METCON AMRAP 12’ RX 5 CHEST TO BAR 10 ALT PISTOL 15 PUSH UP   INT 5 PULL UP 10 ALT PISTOL WITH MB 15 PUSH UP

TEAM WOD OF 2 FOR TIME 400 – 600 – 800m RUN TOGETHER 60 – 40 – 20 HANG POWER SNATCH 10 – 8 – 6 WALL CLIMB *SWITCH AS

FRONT SQUAT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON 3 ROUNDS FOR TIME RX 12 BURPEES 6 SQUAT CLEAN 60/40Kg 3 BAR MUSCLE UP  

METCON 25’ EMOM RX A) 12 GHD SIT UP B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION) C) 10 CAL BIKE D) 15 BOX JUMP OVER 60/50cm E)

OPEN WORKOUT 19.4 :))

BE READY FOR THE UNKNOWN ;)

WEIGHTLIFTING IN 12’ BUILD A HEAVY SET OF: 1 POWER CLEAN + 1 HANG POWER CLEAN + 2 THRUSTER   METCON FOR TIME 21 – 15 – 9 RX HANG