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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

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 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