INTERVALS 4:00 ON – 4:00 OFF x 3 SETS AMRAP RX: 21/18 CAL ROW 15 POWER SNATCH 50/35Kg 9 BOX JUMP OVER 60/50cm   INTERMEDIATE: 21/18 CAL ROW 15 POWER

METCON AMRAP 20’ RX: 7 CHEST TO BAR 14 ALT. PISTOL 21 V-UP   INTERMEDIATE: 7 PULL UP 14 ALT PISTOLS (with mb behind) 21 TUCK CRUNCH   BEGINNER: 10

TEAM WOD OF 2 WITH A RUNNING CLOCK: FROM 0 TO 10: find 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift

STRENGTH EVERY 2:00 x 6 SET 8 FRONT SQUAT + 10 PUSH UP   METCON TEST: ANNIE (CAP 10’) RX: 50 – 40 – 30 – 20 – 10 DUs

MIDLINE 9’ EMOM 5-7 STRICT TOES TO BAR 8-10 GOOD MORNING WITH PLATE 40’’ WEIGHTED PLANK   METCON 5 INTERVALS 2:00 ON – 2:00 OFF LADDER +3 RX: 3 KB

STRENGTH EVERY 2:00 x 5 SET 3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE   METCON 3 ROUNDS FOR TIME RX: 12 DEADLIFT 100/70Kg 15 BOX JUMP 60/50cm 18

BE READY FOR THE UNKNOWN

INTERVAL WOD 2:00 ON – 2:00 OFF x 5 SET RX: 12/9 CAL ROW 8 PULL UP MAX ALT ARM KB CLUSTER @24/16Kg   INTERMEDIATE: 12/9 CAL ROW 8 BANDED

METCON 5 ROUNDS FOR TIME 50 DOUBLE UNDER 25 PUSH UP HAND RELEASE 5 POWER SNATCH 60/45Kg

STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 7’ RX: 10 WALL BALL 20/14LBS 10 PUSHUP   INTERMEDIATE: