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

STRENGTH IN 12’ BUILD A HEAVY SET OF 5 THRUSTERS   METCON AMRAP 7’ LADDER +3 RX: 3 THRUSTER 40/30Kg 3 LATERAL BURPEES *ADD 3 REP EVERY ROUNDS   INTERMEDIATE:

METCON AMRAP 15’ RX: 30 DUs 15 POWER CLEAN 50/35Kg 30 DUs 15 TOES TO BAR   INTERMEDIATE: 60 SUs 15 POWER CLEAN 40/25Kg 60 SUs 15 KNEES TO CHEST

STRENGTH DEADLIFT EVERY 2:00 x 5 SET 3 REP (HEAVY/CLIMBING)   METCON TEAM OF 2 AMRAP 18’ RX: 7 DEADLIFT 100/70Kg 200m RUN 7 BURPEES   INTERMEDIATE: 7 DEADLIFT 70/45Kg

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