THURSDAY Warm-up Metcon (Time) EMOM X6 10 FLOOR BENCH + 10 SECONDS HOLD AT THE TOP ( COACHES COUNT) 55/75 REST 2 MIN 6 MIN AMRAP 10 FRONT RACK LUNGES 55/75 10 VUPS 6 MIN AMRAP 10 SDLHP 10 HOLLOW ROCKS

WED Warm-up Metcon (Time) 4 RDS 6 HSPU 12 TOES TO BAR 24 BACK SQUATS 65/95 400 MT RUN

TUESDAY Warm-up Metcon (Time) GRAB A PARTNER 10X 200 MT SPRINTS ( 5 EACH) 20 AIR SQUATS WHILE PARTNER IS RUNNING 300 DUBS HOLD PLANK POSITION WHILE PARTNER IS DOING DUBS 10X 200 MT ROW WHILE PARTNER IS

MONDAY Warm-up Shoulder Press (1-1-1-1-1-1) Metcon (Time) 5RDS 15 POWER CLEANS 65/95 15 WALL BALLS 10-9-8-7-6-5-4-3-2-1 BURPEES STRICT PRESS RX+ 85/115

HAPPY BIRTHDAY FABIO Warm-up Metcon (Time) 46 PUSH JERKS 65/95 ( 5 PUSH UPS EVERY TIME YOU PUT THE BAR DOWN) 400 MT RUN WITH MEDICINE BALL 46 PULL UPS ( 5 AIR SQUATS EVERY TIME YOU DROP OFF THE BAR) 200

FRIDAY Warm-up Metcon (Time) 4 RDS 4 POWER SNATCHES 65/95 3 HANG SQUAT SNATCH 3 OHS 1 ROPE CLIMB SUICIDE RUN RX+95/135 RX+ LEGLESS RX+ 20 CAL ON THE BIKE INSTEAD OF SUICIDE