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METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW 9 BURPEES PULL UP 12 KB SWING 24/16Kg 800m RUN 100 SINGLE UNDERS 20 Ab-Mat SIT UP   BEGINNER: 60 CAL ROW 9 BURPEES 9

FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL BALL by feel   CAP TIME 15’

WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15 HANG POWER CLEAN 50/35Kg 12 LATERAL BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 15 HANG POWER CLEAN 40/25Kg 12 LATERAL BURPEES   BEGINNER: 60 SINGLE UNDERS