TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER TO OVERHEAD AFTER EVERY SET 200m RUN TOGETHER

METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED BY 3 ROUNDS OF: 40 DOUBLE UNDERS 20 AIR SQUAT 10 PUSH PRESS   RX: 40/30Kg INT: 35/25Kg & SINGLE UNDERS x2 BEG: by feel

METCON 2:30 ON – 2:30 OFF x 5 INTERVALS RX: M300/W250m ROW 10 CHEST TO BAR MAX KB SNATCH 24/16Kg   INT M300/W250m ROW 10 PULL UP MAX KB SNATCH 20/12Kg   BEG M250/W200m ROW 10 RING ROW MAX KB SNATCH by feel

SKILL BAR MUSCLE UP   METCON ”PIETRO” AMRAP 19’ RX: 2 BAR MUSCLE UP or M4/W3 STRICT PULL UP 3 THRUSTER 135/95lbs 19 LATERAL BURPEES

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 F) REST   INT & BEG A) 7 PUSH UP + 20’’ PLANK ON HANDS B) 14-18 WALKING LUNGES C) 6-8 CAL BIKE D) 20-30’’

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 KB STOH (CHANGE EVERY RND) CASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)

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   BEG 5 RING ROW 3030 MEDBALL FRONT SQUAT 20/14lbs 15 KNEES 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 NEEDED   CAP TIME 25 MIN   RX: 40/30Kg INT: 30/20Kg BEG: by feel

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   INT 12 BURPEES 6 SQUAT CLEAN 45/32.5Kg 6 CHEST TO BAR   BEG 12 BURPEES 6 SQUAT CLEAN by feel 6 JUMPING PULL UP