METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs   INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs  

METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR   INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP   BEGINNER: 12 FRONT

METCON TEAM OF 2 10 ROUNDS FOR TIME 1 ROUND MADE BY PARTNER A: 200m ROW PARTNER B: REST PARTNER A: REST PARTNER B: 200m RUN WITH MEDBALL 20/14lbs PARTNER

WEIGHTLIFTING IN 12 MIN: 1RM CLEAN & JERK   METCON AMRAP 14’ RX: 6 TOES TO BAR 8 POWER CLEAN 60/40Kg 10 LATERAL BURPEES   INTERMEDIATE: 6 KNEES TO ELBOWS

METCON 2’ ON – 2’ OFF x 8 INTERVALS (32MIN) RX: 30 DOUBLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 40/30Kg   INTERMEDIATE: 50 SINGLE UNDERS 25 Ab-Mat

STRENGTH EMOM 10’ ODD: 5 FRONT SQUAT EVEN: 8 BB ROW   METCON 2 ROUNDS FOR TIME RX: 30 OVERHEAD SQUAT 40/30Kg 15 CHEST TO BAR 30 PUSH PRESS 40/30Kg

METCON AMRAP 18’ RX 20 HANDSTAND PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg 20 BOX JUMP 60/50cm 10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg

BARBELL CYCLING EVERY 1:15 x 6 SETS 8 POWER SNATCH @40-50% of 1RM   METCON AMRAP 10’ RX: 6 STRICT PULL UP 12 KB SUMO DEADLIFT HIGH PULL 24/16Kg 14

TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE

DEADLIFT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 12’ RX: 6 STRICT HANDSTAND PUSH UP 9 DEADLIFT 100/70Kg 36 DOUBLE UNDERS   INTERMEDIATE: 6