BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 A challenging weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 100 DU / 200 SU 50 Air Squats 500/400m Row

PULL UPS Gymnastics Pull-ups (5×5) Strict Pull Up 5×5 Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF 6 Pull Ups 12 Power Cleans (50/35) 18 Burpees *restart from the beginning Score: the worst round

WILDCARD Metcon (AMRAP – Rounds) 35′ EMON A) 10-13 Wall balls B) 8-10 burpees C) 30 JJ D) 10-16 Ktb Snatch E) Rest

CLEAN Weightlifting Power Clean (1×1) 1 Power Clean+ 1 Hang Squat Clean + 2 Front Squat Metcon (Time) FOT TIME 100 Thrusters 40/30 Every break – 10 sit ups

TOES TO BAR Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 4x 3’ ON / 3’ OFF 5 T2B 10 Box Jumps 20 DU / 40 SU Score: the best round

DEADLIFT Weightlifting Deadlift (4X6) Metcon (AMRAP – Rounds and Reps) 8 MIN LADDER 2-4-6-8-10… Power snatch 40/30 Burpee over the bar

HANDSTAND PUSH UP Gymnastics Deficit Handstand Push-ups (5×3) Find a scaling option and complete 5×3 Metcon (Time) FOR TIME 5 Rounds- Time Cap 10 min 50 DUs/ 100 SUs 10 Hang Power Clean and Jerk 50/35KG

BACK SQUAT Weightlifting Back Squat (5×3) Challenging weight for unbroken reps- aim for heavier than last week Metcon (AMRAP – Rounds and Reps) AMRAP 10 min 20/15 Cal row 10 Burpee over the Rower

PULL UPS Gymnastics Pull-ups (5×3) Strict Pull Up 5×3 Metcon (Time) WOD 4 RFT (Cap 15’) 300m Run 10 Pull Ups 10 Deadlifts (80/60kg)

WILD CARD Metcon (Time) Teams of 2 For time 20-60-100-60-20 Wall balls Db clean & jerk Swing kb *only one person working, the other one resting