WOD FOR TIME (cap 30’) 1600m RUN 21 KB SWING 21 GOBLET SQUAT 800m RUN 15 KB SWING 15 GOBLET SQUAT 400m RUN 9 KB SWING 9 GOBLET SQUAT KETTLEBELL

REVIEW AND PRACTICE RING DIP 3 / 4 SET OF 10-20’’ RING HOLD (TOP POSITION) 2 STRICT RING DIP / NEGATIVE RING DIP 2 KIPPING RING DIP / 2 JUMPING

TEAM WOD OF 2 FOR TIME: COMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm EVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg CAP TIME 30 MIN

WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT   METCON FOR TIME (cap 9’) RX: 21 LATERAL BURPEES 21 POWER

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

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 –

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

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:

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

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