14-07-2021 Weightlifting Squats (Weight) 4×6 overhead squats @RPE 7 4x 5 Frontsquats @60%/70%/2×75% Metcon Metcon (Time) For Time For Time: 16 Backrack Lunges 40/25 8 C&J 50 Plate jumps 20 kg plate 16 Backrack Lunges 40/25 8 C&J 40 Plate jumps 20 kg plate 16 Backrack Lunges 40/25 8 C&J 30 Plate jumps 20 kg plate 16 Backrack Lunges 40/25 8 C&J 20 Plate jumps 20 kg plate 16 Backrack Lunges 40/25 8 C&J 10 Plate jumps 20 kg plate TC: 16

13-07-2021 Weightlifting Push/Pull (Weight) 4x 10 Push Press @ RPE 7 4×20 Banded Strict Pullups Metcon Metcon (Time) For Time Buy in: 40 cal row/ 30 cal Bike/ ski Annie: 50/40/30/20/10 DU /3xSU Sit ups Cash out: 20 Burpee Box jump overs (hands are allowed) TC: 15

12-07-2021 Weightlifting Weightlifting (Weight) 4x 3 Power Clean +1 jerk @ 65% 6sets DL : 15@40% 12@45% 8@50% 3×5@65% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 AMRAP 15 30 Russian twist 9/6 10 Wallballs 10 Curtsey Squats 9/6 30 Mountain Climbers

08-07-2021 Weightlifting Weightlifting (Weight) 4x 10 Strict press @ RPE 9 4x 12 Banded Strict C2B Pullups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 AMRAP 16 10 T2B/ 20 High knees 10 Box Step ups 24/16 20 KB Swings 24/16 20 Goblet Lunges 24/16

07-07-2021 Weightlifting Weightlifting (Weight) 5x 2 Power Clean +2 Jerk @65% 6 sets DL: 15@40%, 12@45%,8@55%,3×5@70% Metcon Metcon (Time) For Time Difran 4 Rounds 15 DB Thrusters 2×22,5/15 15 C2B Pullups 15 HSPU Pike push ups TC: 16

06-07-2021 Weightlifting Squats (Weight) 4x 10 Backsquats @55%,65%,70%,75% 4×5 front squats @60%,65%,2×70% Metcon Metcon (Time) Buy in: TABATA Bike/ Row/ Ski 4 Rounds 20 Slamballs 10/6 10 Burpees over Ball 10 Slamball Wallballs Cash out: 30/20 cal Bike/ Row/ Ski TC: 18 Min

05-07-2021 Weightlifting For quality (Weight) 5x 6 Overhead squats @RPE 7 4x 3 Power Snatch @ 65-75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 AMRAP 16 25 DB/KB DL 2×22,5,24/15,16 10 DB/KB C&J 1×22,5,24/ 15,16 25 Box jumps 50 DU /150 SU

01-07-2021 Metcon Metcon (Time) For Time 4 Rounds 6 Front squats @ 70% 30 sec. Handstand hold 30 Flutter kicks 6 Bent over row Metcon Metcon (AMRAP – Rounds and Reps) AMRAP’S Buy in: TABATA Bike Into: AMRAP 4 8 Power Clean 40/25 8 Burpee over Bar Rest 2 min Buy in: TABATA row Into: AMRAP 4 6 Devils Press 2×15/10 6 DB Squats 2×15/10