MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES   BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP   INTERMEDIATE: THRUSTER 35/25Kg BANDED PULL UP   BEGINNER: THRUSTER by feel RING ROW   CAP TIME 12 MIN

STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg*   INTERMEDIATE: 15

TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT

STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON EVERY 4:00 x 3 SET RX: 60 DOUBLE UNDERS 20 THRUSTER 40/30Kg 10 BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 20 THRUSTER 35/25Kg 10 BURPEES   BEGINNER: 60 SINGLE UNDERS 20 THRUSTER by feel 10 BURPEES

SKILL: TOES TO BAR   METCON 15’ EMOM RX: 12 TOES TO BAR 20 ALT. DB SNATCH 20/15Kg 15 M / 12 W CAL ROW   INTERMEDIATE: 12 KNEES TO ELBOWS 20 ALT. DB SNATCH 15/10Kg 15 M / 12 W CAL ROW   BEGINNER: 12 KNEES TO CHEST 20 ALT. DB SNATCH by feel

STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 50/35 Kg   INTERMEDIATE: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 40/30 Kg   BEGINNER: 30 Ab-Mat SIT

BENCHMARK: HOLLEYMAN 30 ROUNDS FOR TIME RX: 5 WALL BALL 20/14 lbs 3 HANDSTAND PUSHUP 1 POWER CLEAN 100/70 Kg   INTERMEDIATE: 5 WALL BALL 14/10 lbs 3 DEFICIT PUSH UP 1 POWER CLEAN 60/40 Kg   BEGINNER: 5 WALL BALL by feel 3 KNEES PUSH UP 1 POWER CLEAN by feel   CAP TIME

STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg PULL UP   INTERMEDIATE: KETTLEBELL SWING 20/12Kg BANDED PULL UP   BEGINNER: KETTLEBELL SWING by feel RING ROW   CAP TIME 12

"TEAM KELLY" TEAM OF 3 AMRAP 20 PARTNER 1: RUN 400m PARTNER 2: WALL BALL 9/6 Kg PARTNER 3: BOX JUMP 60/50cm WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN SCORE: TOT WALL BALLS AND TOT BOX JUMPS

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT BIKE ALL OUT REST 2:30