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 OF: 10 BANDED PUSH UP 12 FRONT SQUAT 50/30Kg   BEG 800m RUN TOGETHER THEN 5 ROUNDS OF: 10 PUSHUP 12 FRONT SQUAT by feel

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   BEG 5 DEADLIFT by feel 7 RING ROW 3030 9 BOX STEP UP   CAP TIME 18 MIN

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 2 MIN

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 TUCK JUMPS 21 BURPEES 7 POWER SNATCH by feel

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 CINDY* *5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT   BEG: 400m RUN 8 ROUNDS OF MINI CINDY* *4 RING ROW 8

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   BE G: 3 PUSH UP 3 DEADLIFT by feel

METCON 2:00 ON – 2:00 OFF X6 INTERVALS RX: 30 SUMO DEADLIFT HIGH PULL 40/30Kg MAX EFFORT SIT UP   INT: 30 SUMO DEADLIFT HIGH PULL 35/25Kg MAX EFFORT SIT UP   BEG: 25 SUMO DEADLIFT HIGH PULL by feel 15 SIT UP

METCON 2 ROUNDS FOR TIME RX: 30 TOES TO BAR 30 ALT PISTOLS 30 KB SWING 24/16Kg 30 ALT DB SNATCH 22.5/15Kg   INT: 30 KNEES TO CHEST 30 ALT PISTOLS (ASSISTED) 30 KB SWING 20/12Kg 30 ALT DB SNATCH 20/12.5Kg   BEG: 30 HANGING KNEE RAISES 30 AIR SQUAT 30 KB SWING by feel