METCON 5 INTERVALS, 3:00 ON – 3:00 OFF RX: 20 / 15 CAL ROW 15 BOX JUMP 60/50cm MAX WALL BALL 20/14lbs   INTERMEDIATE: 18 / 13 CAL ROW 15 BOX JUMP 50/30cm MAX WALL BALL 16/10lbs   BEGINNER: 15 / 10 CAL ROW 10 BOX STEP UP 50/30cm MAX WALL BALL 10/8lbs *SCORE: TOT

REVIEW AND PRACTICE HSPU 3 / 4 SETS OF 10’’ HANDSTAND HOLD 2 STRICT HSPU / NEGATIVE 3 KIPPING HSPU   TEST DIANE (cap 15’) RX: 21 – 15 – 9 DEADLIFT 100/70Kg HSPU   INTERMEDIATE: 21 – 15 – 9 DEADLIFT 80/50Kg DBs ZED PRESS 15/10Kg   BEGINNER: 21 – 15 – 9 KB

CHIPPER FOR TIME (cap 25’) RX: 600m RUN 50 OVERHEAD SQUAT 600m RUN 50 THRUSTERS 600m RUN 50 FRONT SQUAT *EMPTY BAR   INTERMEDIATE: 600m RUN 40 OVERHEAD SQUAT 600m RUN 40 THRUSTERS 600m RUN 40 FRONT SQUAT *BAR: 15/10Kg   BEGINNER: 2 / 3 ROUNDS 200m RUN 10 OVERHEAD SQUAT with pvc 200m RUN

STRENGTH EVERY 1:30 x 5 SETS 5 PUSH PRESS   METCON AMRAP 15’ RX: 15 PULLUP 12 ALT LEG FRONT RACK LUNGES 9 CLEAN AND PRESS BB 50/35Kg   INTERMEDIATE: 15 BANDED PULLUP 12 ALT LEG FRONT RACK LUNGES 9 CLEAN AND PRESS BB 40/30Kg   BEGINNER: 12 RING ROWS 10 ALT LEG LUNGES 8

TEAM WOD OF 2 FOR TIME RX 40 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 30 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 20 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 10 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR *on ttb switch as needed DB: 20/10Kg  

WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT   METCON AMRAP 8’ RX: 15 Ab-mat SIT UP 30 DUs   INTERMEDIATE: 15 Ab-mat SIT UP 60 SUs   BEGINNER: 12 Ab-mat SIT UP 50 SUs REST :30

METCON 8 INTERVALS 2:00 ON – 2:00 OFF RX: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 20/10Kg   INTERMEDIATE: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 15/7.5Kg   BEGINNER: 10 BURPEES MAX DBs PUSH PRESS by feel

REVIEW AND PRACTICE MUSCLE UP EVERY 0:45 x 6 SETS 1 MUSCLE UP   “HALF NATE”: AMRAP 10’ RX: 2 MUSCLE UP 4 HANDSTAND PUSHUP 8 KB SWING 32/24Kg   INTERMEDIATE: 2 PULL UP + 2 RING DIP 6 PARALLETTE or DEFICIT PUSH UP 8 KB SWING 24/16Kg   BEGINNER: 2 RING ROW + 10’’ RING

METCON Team of 2 2 ROUNDS FOR TIME (cap 30’) RX & INTERMEDIATE: 1600m RUN 2000m ROW *Switch every 200m   BEGINNER 1200m RUN 1600m ROW *Switch every 200m

SKILL: PULLUP   METCON TEST: “CINDY” AMRAP 20’ RX: 5 PULLUP 10 PUSHUP 15 AIR SQUAT   INTERMEDIATE: 5 BANDED PULLUP 10 KNEES PUSHUP 15 AIR SQUAT   BEGINNER: 4 RING ROW 8 KNEES PUSHUP 12 AIR SQUAT REST 30’’