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

METCON TEAM OF 2: AMRAP 20’ RX 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 STRICT HANDSTAND PUSHUP 12 FRONT SQUAT 60/40Kg   INT 800m RUN TOGETHER THEN 5 ROUNDS

METCON 10 ROUNDS FOR TIME RX 5 DEADLIFT 120/85Kg 7 PULL UP 9 BOX JUMP 60/50cm   INT 5 DEADLIFT 90/60Kg 7 BANDED PULL UP 9 BOX JUMP 60/50cm  

METCON 5 SETS RX: 50 DOUBLE UNDERS 30 WALKING LUNGES 20 SIT UP REST 2 MIN   INT & BEG: 25 TUCK JUMP 30 WALKING LUNGES 20 SIT UP REST

OPEN WORKOUT 19.5 :))

TEAM WOD OF TWO 25’ AMRAP 21 KB SWING 24/16Kg 15 DB SNATCH 22.5/15Kg 9 BURPEES SWITCH PARTNER EVERY ROUND

METCON EVERY 6MIN X 4 ROUNDS RX: 63 DOUBLE UNDERS 21 BURPEES 7 POWER SNATCH 50/35Kg   INT: 30 TUCK JUMPS 21 BURPEES 7 POWER SNATCH 40/25Kg   BEG: 30

TEAM WOD OF TWO AMRAP 25’ RX: 400m RUN 8 ROUNDS OF CINDY* *5 PULL UP 10 PUSH UP 15 AIR SQUAT   INT: 400m RUN 8 ROUNDS OF SCALED

METCON AMRAP 15’ 3 – 6 – 9 – 12 . . . RX: 3 HANDSTAND PUSH UP 3 DEADLIFT 100/70Kg   INT: 3 PIKE PUSH UP 3 DEADLIFT 80/50Kg