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 –

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

MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES   BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP   INTERMEDIATE:

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