30-06-2021 Skill Pull ups , C2B (Weight) 2x 15 Banded Strict C2B 2x Max kipping Pullups Metcon (Time) For Time 21-15-9 DL 100/70 Kg HSPU / pike push ups Rest 1 Min 9-15-21 Front Squats 50/30 Kg Push ups TC: 16 Min

28-06-2021 Weightlifting Deadlift (Weight) 10 DL @ 50% 8 DL @ 60% 2×6 DL @ 75% 2 x 15/15 Weighted lunges @RPE 8 Metcon Metcon (Time) For Time For Time: Buy in: 100 DU/ 300 SU 4 Rounds 15 Pullups 15 Thrusters 45/30 Cash out: 20 Burpees over Bar TC: 16

23-06-2021 Skill Skill (Max reps) 3x 20 Banded Strict Pullups RPE 8 2x 15 Bent over row RPE 8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 10 Box jump overs 30 DU /90 SU 10 Push ups 30 KB Swings 24/16 10 KB Goblet Squats

22-06-2021 Skill Press (Max reps) 3 x 10 Push Press @ 65 % 3x 10 Strict press @ RPE Metcon Metcon (Time) For Time 5 Rounds 20 Wallballs 9/6 20 Backrack lunges 40/25 20 Burpee over Bar TC: 20 min

21.06.2021 Weightlifting Back Squat (3×10) Curtsey Back Squats Deadlift (2×8) Single Leg Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 12 cal Bike 10 Power Cleans Rx: 50 / 30 kg Metcon (AMRAP – Rounds and Reps) AMRAP 8 25/18 cal Row 10 Thrusters Rx: 40 / 25

18.06.2021 Skill Metcon 3 Rounds (for qualitiy) 10 Push Ups 10 Strict Pull Ups 16 Pistols Push Ups: 6 seconds per rep Metcon Metcon (Time) 5 Rounds 60 Double Unders 15 Knee to Ellbow 15 American Swings 15 Front Rack Squats Rx: 24 / 16 kg

17-06-2021 Skill Metcon (Time) For Time 3 Rounds 10 Push ups 10 Strict pull ups 3x 8/8 Pistols Metcon Metcon (Time) For Time 5 Rounds 60 DU/180 SU 15 K2E 15 KB russian Swings 24/16 Kg 15 KB front rack Squats TC: 18 Min

16-06-2021 Gymnastics EMOM 12 (Weight) EMOM 12 6-10 Kipping Pull ups Metcon Metcon (AMRAP – Rounds) AMRAP 8 + 8 AMRAP 8 10/8 Cal Air Bike 6 Devil press 2x 15/10 Kg 10 Squat jumps Rest 2 Min AMRAP 8 12/10 Cal Row 6 Burpees over rower 10 Air Squats

15-06-2021 Weightlifting EMOM (Weight) EMOM 6 8 push press EMOM 6 6 Push Jerk Metcon Metcon (Time) For Time For time 100 Boxjump overs 80 Box Step ups 15/10 60 Thrusters 15/10 40 Sit ups 20 Burpee Pull ups TC: 20 min