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STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON WITH A RUNNING CLOCK RX: FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg FROM 6:00 TO 9:00 MAX BURPEES   INTERMEDIATE: FROM 0:00 TO 3:00 MAX DEFICIT

SKILL: BAR MUSCLE UP   METCON 2:00 ON – 2:00 OFF x 4 SET AMRAP RX: 3 BAR MUSCLE UP 7 POWER SNATCH 35/25Kg   INTERMEDIATE: 3 CHEST TO BAR 7 POWER SNATCH 35/25Kg   BEGINNER 3 RING ROW 7 HANG POWER SNATCH by feel

STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT BIKE ALL OUT REST 2:30