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20.05.2019 Metcon 20.05.2019 (3 Rounds for reps) AMRAP 3 5 Burpee Pull Ups 5 Jerks rest: 2 minutes AMRAP 4 5 Burpees over the bar 5 Pull Ups 5 Jerks rest: 2 minutes AMRAP 3 5 Jerks 5 Pull Ups Rx: 50 / 35 kg

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17-05-2019 Weekly Special: Dips progression Gymnastics Weekly Special: Dips progression (Max reps) Dips progression Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Angie 20 Pull ups 20 Push ups 20 Sit ups 20 Air Squats

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16-05-2019 Weekly Special: Dips progression Gymnastics Weekly Special: Dips progression (Max reps) Dips progression Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 400m Run 3 Strict HSPU 6 Snatches 9 Box jumps RX: 40/30 Kg

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15-05-2019 Weekly Special: Dips progression Gymnastics Weekly Special: Dips progression (Max reps) Dips progression Metcon Metcon (AMRAP – Rounds and Reps) Bergeron Beep Test EMOM for as long as Possible 7 Thruster 7 Pull ups 7 Burpees RX: 35/25 Kg Zuerst die reps scalen … 10 Runden minimum

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14-05-2019 Weekly Special: Dips progression Gymnastics Weekly Special: Dips progression (Max reps) Dips progression Metcon Metcon (AMRAP – Rounds and Reps) Dennis O`Berg EMOM in 14 min Odd Minutes: 15 KB Swing 24/16 Kg Even Minutes: 10 Deadlifts 100/70 Kg

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13-05-2019 Weekly Special: Dips progression Gymnastics Weekly Special: Dips progression (Max reps) Dips progression Metcon Metcon (AMRAP – Rounds and Reps) EMOM 20 For as long as Possible 3 Power Cleans 3 Front Squats 3 Jerks RX: 60/40 Kg

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10-05-2019 Weekly Special: 1RM Snatch Weightlifting Snatch (1×1) Metcon Metcon (Time) 3 rounds 400 m Run 25 Wall Balls 3 rounds 200 m Run 25 Wall Balls Rx: 9 / 6 Kg

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09-05-2019 Weekly Special: 1RM Snatch Weightlifting Snatch (1×1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 20|16|14 cal Assault Bike | Row | SkiErg 10 Handstand Push Ups 6 Overhead Squats 20 Double Unders 20 Kettlebell Swings Rx: Overhead Squat: 40 / 30 kg Kettlebell Swing: 32 / 24 kg Team of 2

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08-05-2019 Weekly Special: 1RM Snatch Weightlifting Snatch (1×1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 16 Snatches 10 Burpees over the Bar 5 Strict Handstand Push Ups Rx: 40 / 30 kg Metcon (Time) 21-15-9 Double Unders Sit Ups Front Squats Rx: 40 / 30 Kg

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07-05-2019 Weekly Special: 1RM Snatch Weightlifting Weekly Special: 1RM Snatch (Weight) 1 RM Snatch Metcon Metcon (Time) Frandly For Time 15-12-9 Thruster 30/20 Kg Pull ups 9-6-3 Thruster 40/30 Kg C2B Pull ups