STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 10 HANDSTAND PUSH UP 20 KB SWING

TEAM WOD OF TWO: WITH A RUNNING CLOCK, EVERY MINUTE ON THE MINUTE (EMOM) FOR AS LONG AS POSSIBLE PERFORM 1 LIFT (FOR EACH PARTNER) AND ADD 5Kg START WITH

STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON AMRAP 10 ’ RX: 8 THRUSTER 50/35Kg 10 BURPEES OVER THE BAR

MIDLINE 3 SET: 6 STRICT TOES TO BAR 6 BB GOOD MORNING 45'’ WEIGHTED PLANK REST 1:00 METCON EMOM 15’ RX: A)10 HANG POWER SNATCH 40/30Kg B)10 KB RUSSIAN SWING

STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 8 ROUNDS FOR TIME RX: 5 RIGHT ARM DB CLEAN AND JERK

SKILL: ROPE CLIMB METCON AMRAP 16’ RX: 500m ROW 10m RIGHT + 10m LEFT FARMER CARRY 24/16Kg 2 WALL CLIMB 400m RUN 10 BURPEES 1 ROPE CLIMB INTERMEDIATE: 500m ROW

STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 21–15–9 RX: DEADLIFT 100/70Kg BOX JUMP OVER 60/50cm DOUBLE UNDERS x3 (63–45–27) INTERMEDIATE:

TEAM WOD OF 2 20' AMRAP 5 WALL CLIMB (EACH PARTNER) 10 ALT. KB SNATCH 24/16Kg (EACH PARTNER) 20 WORM THRUSTER WITH BARBELL TOGETHER 50/35Kg

STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP

SKILL: HANDSTAND PUSHUP   METCON FOR TIME RX: 40 – 30 – 20 ALT ARM DB SNATCH 20/10Kg OH DB LUNGES 20/10Kg HANDSTAND PUSHUP   INTERMEDIATE: 40 – 30 –