METCON 2rnds 2′ max cal row 2’REST 2′ max rep box step up 2’REST 2′ max rep situp 2’REST

GYMNASTIC STRENGTH emom 12′ 1° 20″ ring pushup hold + 16 ring mountain climber 2° mobility 3° 8 hollow rock + 16 back extension 4° mobility METCON emom 12′ 7 wallball 10 mt sprint 7 burpees 10 mt sprint

AMRAP 5′ 5 ttb 10 one arm kb.swing 1’REST AMRAP 5′ 5 pullup 10 kb.press 1’REST AMRAP 5′ 5 jumping lunges 25 double unders

GYMNASTIC STRENGTH emom 12′ 30″ON – 30″OFF ring pullup l-sit handstand hold METCON/TEST 1K row x 2 rest 1:1

AMRAP 4′ row for cal 1’30” REST AMRAP 4′ 8 box jump 12 oh lunges 20/10kg 1’30” REST AMRAP 4′ 25 double under 10 burpees

STRENGTH deadlift 5×5 METCON buy in: 100 du 21-15-9 deadlift hspu buy out: 100 du

BARBARA 5 rnds 20 pullup 30 pushup 40 situp 50 squat 3’REST

STRENGTH Find out your 1RM Clean & Jerk in 20′ METCON 10 P.Clean @ (60-40)(40-30) 5 Lateral Burpees 10 P.Clean @ (70-45)(50-35) 5 Lateral Burpees 10 P.Clean @ (80-50)(60-40) 5 Lateral Burpees AMRAP P.Clean @ (90-55)(70-45)

TEAM X2 400 mt run 30 db snatch 10 pullup 400 mt run 20 db snatch 15 pullup 400 mt run 10 db snatch 20 pullup

EMOM 28′ 1° 5 overhead squat 2° 15 burpee over the bar 3° 5 sdhp 4° 15 wallball (45/30) (35/20)