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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

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

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