STRENGHT Bench Press 10 + 8 + 6 + 4 + 2 ( Ascending ) WOD 12 min. AMRAP 12 Toes to Bar 12 GTO (40/25) 12 Bar Facing Burpee

STRENGHT Front Squat 4+4+3+3+2+2+1+1 (Ascending) 1/2 Murph For Time: 800 m. Run 50 Pull- ups 100 Push- ups 150 Air Squat 800 m. Run

STRENGHT For Time: 50 Ring Push-ups Rest 3 min. 15 Min. AMRAP 5 Power Snatches ( 40- 30 ) 7 Overhead Squat ( 40 -30 ) 9 Box Jump ( 60 – 50 )

Every minute, on the minute, for 24 minutes: Minute 1 – 18 Kettlebell Swings (24/16 kg ) Minute 2 – 14 Walking Lunges with Kettlebells or Dumbbells ( 24-16) Minute 3 – 10 Burpees

STRENGHT Back Squat 5 x 5  ( Ascending ) 12 min. AMRAP 12 Burpees to a plate ( 20-10 ) 10 Push press ( 50 – 35) 3 Min Rest 3 Round for time: 1o V-ups 10 Knees to Elbows      

STRENGHT: EMOM 8 Odd: 10 Strict Pull Ups Even:10 Strict Dips 2 Min. Rest Tabata ( 8 rounds each ) Air Squat Push-ups Sit – Up Wall Ball Shots ( 9- 7 )

STRENGHT : EMOM 8 6 Bent Over Rows ( 50 – 30 ) 3 Rounds For time: 50 Double-unders ( 100 Single unders ) 40 Ab-mat Sit ups 30 Medicine ball cleans ( 9 -7 ) 20 Push-ups 10 Pull-ups

12.3 Open Workout 18 min. AMRAP 15 box jump ( 60-50) 12 Push Press ( 50-30) 9 Toes to bar

METCON: For Time: 400 m. Run 16-14-12-10-8-6-4-2 HR Push Ups Jumping Squat Kettlebell Swings ( 24- 16) 400 m. Run

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