METCON TEAM OF 2 AMRAP 30’ RX: 500m ROW 400m RUN 4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)   INTERMEDIATE: 500m ROW 400m RUN

GYMNASTIC EVERY 45’’ x 8 SETS RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO

WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE:

TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10

METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 50/30Kg BURPEES BOX JUMP 60/50cm WALL BALL 20/16lbs PLATE GTOH 20/15Kg REST   INTERMEDIATE:

TEST: HELEN 3 ROUNDS FOR TIME (cap 16) RX: 400m RUN 21 KB SWING 24/16Kg 12 PULL UP INTERMEDIATE: 400m RUN 21 KB SWING 16/12Kg 12 BANDED PULL UP BEGINNER:

MIDLINE 9’ EMOM 125-35’’ HOLD IN HOLLOW BODY POSITION 225-35’’ HOLD IN SUPERMAN POSITION 315-20’’ RIGHT + 15-20’’ LEFT LATERAL PLANK METCON: “CRAZY ANNIE” FOR TIME (cap 20’) RX: 100

METCON FOR TIME RX: 15 – 12 – 9 (cap 10’) CAL ROW POWER SNATCH 40/30Kg REST 5:00 15 – 12 – 9 (cap 10’) BURPEES CLEAN AND JERK 40/30Kg

TEAM WOD OF TWO AMRAP 20' 21 KB SWING 24/16Kg 15 DOUBLE KBs BOX STEP OVER 24/16Kg 9 BAR MUSCLE UP / CHEST TO BAR / PULL UP *SWITCH AS