SKILL: J-HOOK ROPE CLIMB   METCON 16’ EMOM (MAX 45’’ OF WORK) RX: ROPE CLIMB WALL BALL 20/14 lbs Ab-Mat SIT UP BURPEES   INTERMEDIATE: STRICT PULL UP WALL BALL

DEADLIFT EVERY 1:30 x 6 SETS 6 REP @70%   METCON 5 ROUNDS FOR TIME RX: 12 KB SWING 32/24Kg 9 DEADLIFT 80/50Kg 6 TOES TO BAR   INTERMEDIATE: 12

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 SNATCH PULL + 1 HANG POWER SNATCH + 1 POWER SNATCH @INCREASING WEIGHT, NO DROP   METCON AMRAP 12’ RX: 10 PUSH PRESS

TEAM WOD OF TWO SWITCH AS NEEDED FOR TIME: 800m ROW 2 ROUNDS OF CINDY 600m ROW 4 ROUND OF CINDY 400m ROW 6 ROUNDS OF CINDY 200m ROW 8

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15

FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL

METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP   METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg

DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75%   METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN

TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS   SWITCH PARTNER EVERY ROUND