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 SIT UP MAX EFFORT PUSH JERK 35/25Kg   BEGINNER: 30 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK by feel

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 15 CHEST TO BAR   INTERMEDIATE: 30 OHS 30/20Kg 15 PULL UP 30 PUSH PRESS 15 PULL UP   BEGINNER: 30  OHS by feel 15

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   INTERMEDIATE: 20 DEFICIT PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg 20 BOX JUMP 50/40cm 10 1-ARM KB FRONT RACK LUNGES

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 KB GOBLET SQUAT 24/16Kg   INTERMEDIATE: 6 STRICT BANDED PULL UP 12 KB SUMO DEADLIFT HIGH PULL 20/12Kg 14 KB GOBLET SQUAT 20/12Kg   BEGINNER:

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 DB THRUSTER E) MAX REPS BURPEES   SWITCH AS NEEDED AT EVERY SWITCH 20m SHUTTLE RUN

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 DEFICIT PUSH UP 9 DEADLIFT 80/50Kg 50 SINGLE UNDERS   BEGINNER: 6 PUSH UP or KNEES PUSH UP 9 DEADLIFT by feel 36 SINGLE UNDERS

METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST 4 MIN AMRAP 4’ 9 BURPEES 9 TOES TO BAR 9 FRONT SQUAT 60/40Kg   INTERMEDIATE: TOES TO BAR -> KNEES TO ELBOWS FRONT SQUAT

GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP   INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP   BEGINNER:

METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg   INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

OPEN WORKOUT 19.1 :)))