Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @95%) Weightlifting Bench Press (3 x 3 @95%) Metcon (No Measure) 10-12 Tempo Ring Rows, Superset with 8-10 Dragonflies

Viribus CrossFit – CrossFit Metcon (No Measure) EMOM 12 Odd: 12 Push Press 42.5KG/30KG Even : 12-15 TTB Metcon (Time) Run 200m 10 Wall Ball Run 200m 20 Wall Ball Run 200m 30 Wall Ball Run 200m 40 Wall Ball Run 200m 50 Wall Ball

Viribus CrossFit – CrossFit Weightlifting Snatch (Paused Snatch @knee 3-3-2-2-1-1-1) Weightlifting Snatch Pull (Pasued at knee @100%+of 1RM. 5X2) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 15 O/H Squats 35/25kg

Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (10 Mins working on HSPU) Weightlifting Clean (@87.5-90%) Planks (3 x 1 Min) Planks Metcon (Time) 21-15-9 (9 min cap) Burpees KB Swings Box jumps

Viribus CrossFit – CrossFit Weightlifting Back Squat (10 x 10 @2.5kg heavier than last week) Metcon Metcon (No Measure) 8 Rounds Run 400m Rest 90 Seconds

Viribus CrossFit – CrossFit Metcon Metcon (No Measure) OMEM 30 Mins 3 Ring dips 2 Snatch @ 50% 3 Burpees

Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @92.5%) Weightlifting Bench Press (3x [email protected]%) Metcon Metcon (No Measure) Single Arm KB Z Press 3x 10-12 Superset with 45 second weighted knee tuck

Viribus CrossFit – CrossFit Gymnastics Toes-To-Bar (From beginners to advanced) Metcon Metcon (Time) for Time : 70 Burpees 60 Sit ups 50 KB Swings 40 Pull ups 30 HSPU

Viribus CrossFit – CrossFit Weightlifting Snatch (Paused Snatch ) Weightlifting Snatch Pull (Paused Snatch Pulls 5×2, 100%+ of 1RM ) Metcon Metcon (5 Rounds for reps) 5 RFT ME KB Snatch 1 min, 1 min rest

Viribus CrossFit – CrossFit Weightlifting Clean (5 x 3 @85%) Gymnastics Hanging Leg Raises (3 x 10-12 UB) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 7 Front Squats 60/40kg