Run for 35 mins
Every 5 min, stop and perform 15 burpees

Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

Focus #2: Bench
-Warm up
-5 @ 60%
-5 @ 70%
-5 @ 75%

Metcon: Sometime during class perform a 500m max effort row for time

Score = Row Time

Por parejas:
- 10 rounds for time of:
--- 50m run.
--- 10 Kb swing (24/16 kgs).
--- 10 Goblet Squat (24/16 kgs).

*** Time cap: 15 min.

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Superkids

8 min AMRAP

4 tanko/ käsipainorinnallevetoa
4 etukyykkyä
4 vauhtipunnerrusta
15 naruhyppyä

Ninjat

8 min AMRAP

5 riveä
5 etukyykkyä
5 vauhtipunnerrusta
30 naruhyppyä

• For Time:
BB Overhead Squats (40/30Kg) 30 reps
Assault Bike 30 Kcal
BB Overhead Squats (40/30Kg) 20 reps
Assault Bike 20 Kcal
BB Overhead Squats (40/30Kg) 10 reps
Assault Bike 10 Kcal

Weightlifting:

Clean & Press - 5 Sets of 10 EoMOM
Superset: Military Press - 15-6-5-4-3
Front Raises - 15-6-5-4-3
Upright Row - 15-6-5-4-3 EMOM
Barbell Curl - 15-6-5-4-3 EMOM
Close Grip Bench Press - 15-6-5-4-3 EMOM
Skull Press - 15-6-5-4-3 EMOM
Overhand Grip Curl - 15-6-5-4-3 EMOM

Abmat Situp - 5 Sets of 20 Reps

Crossfit:

• 2 Blocks of 8 Interval of:
Assault Bike 20’’ @ max effort
10’’ rest each interval
4’ rest each blocks

Conditioning
12' ARMAP of:
6-9-12-15-18…
Thruster
TTB

WL
1 RM Thruster

Complete as many reps as possible in 10 minutes of:

• 135-lb. snatches, 10 reps
• 155-lb. snatches, 10 reps
• 185-lb. snatches, 10 reps
• 205-lb. snatches, 10 reps
• 225-lb. snatches, 10 reps
• 245-lb. snatches, max reps