STRENGTH EVERY 1:30 X 6 SET 3 THRUSTER   METCON LADDER + 1/10* AMRAP 9’ RX: 1 THRUSTER 35/25Kg 10 DUs *ADD 1 THS AND 10 DUs EVERY ROUND   INTERMEDIATE: 1 THRUSTER 30/20Kg 20 SUs *ADD 1 THS AND 20 SUs EVERY ROUND   BEGINNER: 1 THRUSTER by feel 10 SUs *ADD 1 THS

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 60/50cm 2KB RUSSIAN SWING 24/16Kg REST   INTERMEDIATE: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 50/40cm 2KB RUSSIAN SWING 16/12Kg REST   BEGINNER: (30’’ ON – 30’’ OFF) CAL ASSAULT BIKE CAL ROW BURPEES BOX STEP UP

TEAM WOD OF 2: 20’ AMRAP RX: 30 HANG POWER CLEAN 40/30Kg 30 WALL BALL 20/16lbs 30 CAL ROW   INTERMEDIATE: 30 HANG POWER CLEAN 30/20Kg 30 WALL BALL 16/12lbs 30 CAL ROW   BEGINNER: (AMRAP 15’) 20 HANG POWER CLEAN by feel 20 WALL BALL by feel 20 CAL ROW   *Switch as needed

STRENGTH EVERY 2:00 x 5 SETS 4-6 STRICT PULLUP   RUN (cap 18’) RX & INTERMEDIATE: 3 x 800m Rest 2:1   BEGINNER: 3 x 600m REST 2:1

WEIGHTLIFTING EVERY 1:15 x 8 SETS COMPLEX: 1 HIGH HANG SQ. SNATCH + 1 HANG SQ. SNATCH + 1 LOW HANG SQ. SNATCH #LIGHT WEIGHT   TEST: RANDY (cap 12’) FOR TIME RX: 75 SNATCH 35/25Kg   INTERMEDIATE: 75 SNATCH empty bar   BEGINNER: 50 SNATCH by feel

METCON TEAM OF 2 (CAP 25') 1 ROUND OF KELLY 2 ROUNDS OF HELEN 1 ROUND OF KELLY   RUN TOGETHER SWITCH AS NEEDED   *KELLY: 400m RUN 30 BOX JUMP 60/50cm 30 WALL BALL 20/14 lbs   *HELEN: 400m RUN 21 KB SWING 24/16Kg 12 PULLUP

WEIGHTLIFTING 10’ EMOM 1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)   METCON 3 ROUNDS FOR TIME (cap 18’) RX: 75 DUs 50 AIR SQUAT 15 POWER CLEAN 60/40Kg   INTERMEDIATE: 150 SUs 50 AIR SQUAT 15 POWER CLEAN 45/30Kg   BEGINNER: 1:00 SINGLE UNDERS 30 AIR SQUAT 12 POWER CLEAN by

METCON 5 INTERVALS: 2:30 ON – 2:30 OFF RX: 20 BOX JUMP OVER 60/50cm 10 WALL BALL 20/14lbs MAX DBs DEADLIFT 25/15Kg   INTERMEDIATE: 20 BOX JUMP OVER 50/40cm 10 WALL BALL 14/12lbs MAX DBs DEADLIFT 15/10Kg   BEGINNER: 14 BOX STEP OVER 50/40cm 10 WALL BALL by feel 15 DBs DEADLIFT by feel

METCON TEAM OF 2 AMRAP 30’ RX: 500m ROW 400m RUN 4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)   INTERMEDIATE: 500m ROW 400m RUN 4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP, 10 KNEES PUSHUP, 15 AIR SQUAT)   BEGINNER: 400m ROW 200m RUN 4 ROUNDS OF MINI CINDY

GYMNASTIC EVERY 45’’ x 8 SETS RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR BEG: 5 KNEES TO CHEST     METCON AMRAP 12’ RX: 10 KB SWING 24/16Kg 8 HANDSTAND PUSHUP 6 V-UP   INTERMEDIATE: 10 KB

WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE: 8 LATERAL BURPEES 5 POWER SNATCH 30/20Kg   BEGINNER: 5 BURPEES 4 HANG POWER SNATCH by feel

TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm 9 PUSH JERK 45/25Kg   BEGINNER: 21 KB DEADLIFT by feel 15 BOX STEP OVER by feel 9 STOH by feel

METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 50/30Kg BURPEES BOX JUMP 60/50cm WALL BALL 20/16lbs PLATE GTOH 20/15Kg REST   INTERMEDIATE: CAL ASSAULT BIKE SUMO DEADLIFT HIGH PULL 40/25Kg BURPEES BOX JUMP 50/40cm WALL BALL 16/12lbs PLATE GTOH 15/10Kg REST   BEGINNER: (30’’ ON – 30’’

TEST: HELEN 3 ROUNDS FOR TIME (cap 16) RX: 400m RUN 21 KB SWING 24/16Kg 12 PULL UP INTERMEDIATE: 400m RUN 21 KB SWING 16/12Kg 12 BANDED PULL UP BEGINNER: 400m RUN 15 KB RUSSIAN SWING by feel 12 RING ROW

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 – 80 – 60 – 40 – 20 DUs 50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP 200m RUN AFTER EACH

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   INTERMEDIATE: 15 – 12 – 9 (cap 10’) CAL ROW POWER SNATCH 30/20Kg REST 5:00 15 – 12 – 9 (cap 10’) BURPEES CLEAN

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 NEEDED  

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: 3 THRUSTER 30/20Kg 3 LATERAL BURPEES *ADD 3 REP EVERY ROUND   BEGINNER: 3 MEDBALL SQUAT 16/12 lbs 3 DOWN & UP *ADD 3 REP

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   BEGINNER: 45 SUs 15 POWER CLEAN by feel 45 SUs 15 Ab-Mat SIT UP

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 200m RUN 7 BURPEES   BEGINNER: 7 DEADLIFT by feel 100m RUN 7 DOWN & UP   *SWITCH EVERY ROUND

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 SNATCH 40/25Kg 9 BOX JUMP OVER 50/40cm   BEGINNER: 15/12 CAL ROW 9 POWER SNATCH by feel 6 BOX STEP OVER by feel   *RESTART

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 RING ROW 14 MEDBALL SQUAT 16/12lbs 21 Ab-Mat SITUP

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 ) Working only one at time with same barbell SCORE: Total weight of two best lift. FROM 11 TO 25: FOR TIME: Karen 150 wall

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 Ab-Mat SIT UP   INTERMEDIATE: 100 – 80 – 60 – 40 – 20 SUs 50 – 40 – 30 – 20 – 10 Ab-Mat

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 SNATCH 24/16Kg 3 BURPEES *ADD 3 REP EVERY ROUND   INTERMEDIATE: 3 KB SNATCH 16/12Kg 3 BURPEES *ADD 3 REP EVERY ROUND   BEGINNER: 2

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 BURPEES   INTERMEDIATE: 12 DEADLIFT 80/50Kg 15 BOX JUMP 50/40cm 18 BURPEES   BEGINNER: 9 DEADLIFT by feel 12 BOX STEP UP 50/40cm 15 BURPEES

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 PULL UP MAX ALT ARM KB CLUSTER @20/12Kg   BEGINNER: 9/6 CAL ROW 8 RING ROW 10 ALT ARM KB CLUSTER by feel

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