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

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: 10 WALL BALL 16/12 LBS 10 KNEES PUSHUP   BEGINNER: 8 WALL BALL (LOWER TARGET) 8 KNEES PUSHUP

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 CHEST TO BAR 6 POWER CLEAN 60/40Kg MAX BURPEES   INTERMEDIATE: 200m RUN 8 PULL UP 6 POWER CLEAN 50/35Kg MAX BURPEES   BEGINNER: 100m

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 JUMP 60/50cm   INTERMEDIATE: 20 PUSH PRESS 50/30Kg 20 BOX JUMP 50/40cm   BEGINNER: 20 PUSH PRESS by feel 20 BOX STEP UP   CAP

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 TURKISH GET UP 16/12Kg 15m BEAR CRAWL 10 STRICT KNEES TO ELBOWS 15 GOBLET SQUAT 16/12Kg   BEGINNER: 80 SINGLE UNDERS 20 TURKISH GET UP

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 SNATCH 60/40Kg   INTERMEDIATE: MAX LATERAL BURPEES OVER THE BAR EMOM: 6 POWER SNATCH 40/25Kg   BEGINNER: MAX BURPEES EMOM: 6 POWER SNATCH by feel

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 50/35Kg   INTERMEDIATE: 10 BANDED PULL UP 20 OVERHEAD SQUAT 40/25Kg   BEGINNER: 10 RING ROW 20 OVERHEAD SQUAT by feel   CAP TIME 10

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 DOUBLE UNDER MAX DBs BOX STEP OVER 20/10Kg   INTERMEDIAITE: 100 SINGLE UNDER MAX DBs BOX STEP OVER 15/7.5Kg   BEGINNER: 80 SINGLE UNDER MAX

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 JERK 60/40Kg 5 TOES TO BAR   INTERMEDIATE: 5 POWER CLEAN 50/30Kg 5 PUSH JERK 50/30Kg 5 KNEES TO ELBOWS   BEGINNER: 5 POWER CLEAN

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 FRONT SQUAT 20/10Kg 30 DBs SNATCH 20/10Kg   INTERMEDIATE: 2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) 30 DBs MAN MAKER 15/7.5Kg 30 DBs FRONT SQUAT

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 24/16Kg   INTERMEDIATE: 10 DEFICIT PUSH UP 20 KB SWING 20/12Kg   BEGINNER: 10 KNEES PUSH UP 20 KB SWING by feel   CAP TIME

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 AN EMPTY BARBELL AND SNATCH ONCE YOU CANNOT SNATCH, GO WITH CLEAN ONCE YOU CANNOT CLEAN, GO WITH DEADLIFT. SCORE: TOTAL WEIGHT PARTNER A +

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 INTERMEDIATE: 8 THRUSTER 40/30Kg 10 BURPEES OVER THE BAR BEGINNER: 8 THRUSTER by feel 10 BURPEES

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 32/24Kg C)10 TOES TO BAR INTERMEDIATE: A)10 HANG POWER SNATCH 30/20Kg B)10 KB RUSSIAN SWING 24/16Kg C)10 KNEES TO ELBOWS BEGINNER: A)8 HANG POWER SNATCH

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 25/15Kg 5 LEFT ARM DB CLEAN AND JERK 25/15Kg 5 HANDSTAND PUSHUP INTERMEDIATE: 5 RIGHT ARM DB CLEAN AND JERK 20/10Kg 5 LEFT ARM DB

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 10m RIGHT + 10m LEFT FARMER CARRY 20/12Kg 2 WALL CLIMB HALF RANGE 400m RUN 10 BURPEES 3 STRICT PULLUP BEGINNER: 500m ROW 10m RIGHT

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: DEADLIFT 80/50Kg BOX JUMP OVER 60/50cm SINGLE UNDERS (90–70–50) BEGINNER: DEADLIFT by feel BOX STEP OVER SINGLE UNDERS (70–50–30) CAP TIME 12

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 WITH SINGLES   METCON 12’ AMRAP RX: 8 TOES TO BAR 8 MEDBALL CLEAN 20/14lbs 8 BURPEES   INTERMEDIATE: 8 KNEE TO ELBOWS 8 MEDBALL

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 – 20 ALT ARM DB SNATCH 15/7.5Kg OH DB LUNGES 15/7.5Kg BANDED PUSHUP   BEGINNER: 40 – 30 – 20 ALT ARM DB SNATCH by feel

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 WITH SINGLES   METCON 3 ROUNDS FOR TIME RX: 3 BAR MUSCLE UP 10 POWER CLEAN 50/35Kg 3 BAR MUSCLE UP 10 PUSH JERK 50/35Kg

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: THRUSTER 35/25Kg BANDED PULL UP   BEGINNER: THRUSTER by feel RING ROW   CAP TIME 12 MIN

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 SINGLES   METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg*   INTERMEDIATE: 15

TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT