Strict Pressevery 2 Minutes for 12 Minutes6 Repsall weights should be “”working”” weights start around 60% of your 1RM 12` AMRAP“Humbling Metall”2-4-6-8-10-12-14-….Single arm Overhead Lunge

DL every 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM 2 Rounds for Time: TC`20“Invictus”10 RMUS/BMUS/CTB/PLU30

Pull upTeams of 2 Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):1-2-3-4-5-6-7-8-9-10(every set need to be ub!)after hitting max do max effort

Snatch Pull + hang SqSN Note: Focus on the first Pull of the Clean. Do the Movements as a complex. Beginner (white-orange):8` EMOM: 2x complex

OHSevery 2 Minutes for 14 Minutes6 Repsall weights should be “”working”” weights and around 60% of 3 RM Every 3:00 for 5 Rounds“Leg shredder”35 Double

Strength and Skill“7` Double / Tripple Under practice Core WoD: Loaded Core: 10`AMRAP, in Teams of 2, relay (switch after the Round) every Round should

BSQevery 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM 3 Rounds for Time: TC` 20“Little Kelly”400m

Strict Pressevery 2 Minutes for 12 Minutes8 Repsall weights should be “”working”” weights and around 60% of 1 RM Fot Time: 10` TC“Push it to

Deadliftevery 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM For time TC`14“Sprinter”100 Double Under35 TTB35 DL

Pull upTeams of 210` AMRAP Beginner (white-orange):Ring Rows (same resistance) Advanced (blue-Black):PLU Elite (Red):CTB Hero “Coe” TC`2510 Rounds for time:10 Thruster 43/30kg10 Ring Push ups/

Clean“hang SqCl”5` Technic Beginner (white-orange):12` EMOM: 3reps Advanced (blue-Black):12` EMOM: 3reps increase weight Elite (Red):12` EMOM: find 3RM For time: TC` 9“Quick and Dirty”42-30-15DB Snatch

OHSevery 2 Minutes for 14 Minutes6 Repsall weights should be “”working”” weights and around 60% of 3 RM For time:“Allrounder”5AMRAP 25 Double Under12 Pistols/Split Squats