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:

MIDLINE 3 SET 1’ WEIGHTED PLANK 10 WEIGHTED GHD HIP EXTENSION 20 KB RUSSIAN TWIST REST 1:00   METCON 4 INTERVALS 3:00 ON – 3:00 OFF RX: 200m RUN 8

STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 20 PUSH PRESS 60/40Kg 20 BOX

METCON AMRAP 25’ RX: 100 SINGLE UNDERS 20 TURKISH GET UP 24/16Kg 15m BEAR CRAWL 10 STRICT TOES TO BAR 15 GOBLET SQUAT 24/16Kg   INTERMEDIATE: 100 SINGLE UNDERS 20

STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 8’ RX: MAX LATERAL BURPEES OVER THE BAR EMOM: 6 POWER

TEAM WOD OF TWO: AMRAP 20' 10 SYNCHRO ALT ARM DB SNATCH 10 SYNCHRO DB OH LUNGES 10 BURPEES OVER THE DB   DUMBELL: 20/10Kg

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 10 PULL UP 20 OVERHEAD SQUAT

MIDLINE 3 SET: 30’’ KB SIDE PLANK RIGHT 30’’ KB SIDE PLANK LEFT 20 PARALLETTE PASS THROUGH REST 1:00   METCON 4 INTERVALS 2:00 ON – 2:00 OFF RX: 50

STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 8 ROUNDS FOR TIME RX: 5 POWER CLEAN 60/40Kg 5 PUSH

METCON TEAM WOD OF TWO, ONE WORK, ONE REST (I GO YOU GO) AMRAP 25’ RX: 2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) 30 DBs MAN MAKER 20/10Kg 30 DBs