WOD

metcon
” wassup “

4 RFT
3 rope climb
12 push presses
24 t2b

• rest 1′ –

RX 60/40
SCL 40 / 30 | ktc or one leg t2b | half rope climb

CFG OPEN 22.3

for time
21 pullup
42 du
21 ths 43/29
15 c2b
36 du
18 ths 52/34
15 bmu
30 du
15 ths 61/38

cap time 12′

SCL jumping pullup | pullup | c2b | single unders | 29/20-38/25-47/29

metcon
” love sux “

for time
with a partner

21 double db snatch IGYG
21 toes to ring IGYG
800mt run TOGHETHER

18
18
600mt run

15
15
400mt run

RX 2 x 20 / 15
SCL 2 x 15 / 10 | supine TTB

metcon
” MON CHERI “

5 rds x 3′ amrap
10 front squat
10 box jump
max kcal in the time remaining

SCORE IS KCALS

RX 40/30 | 60/50cm box
SCL 30/20 | 50/40cm

day 3
G W M

metcon
” tinti “

for time
3 rds
10 STOH
12 lateral bar burpees
— rest 3′ —
3 rds
10 hang power cleans
12 kcal

rx 60 / 40
scl 40 / 25

bulletproof
accumulate 50 strict ring dip

HEAVY DAY

A. every 1.30 x 5 sets
3 snatch balances

• incrementa il carico solo se mantieni VELOCITÀ

B. every 1.30 x 10 sets
1 squat snatch w / 3″ pause below knee

bulletproof
3 sets
8 situps / side one arm db
rest 1′

metcon
” SPIFFERO “

3RFT

400mt run
20 power snatch
50 air squat

RX 40 / 30
SCL 30 / 20

BULLETPROOF
every 2′ x 5 sets
5 pendlay row

OPEN 22.1

FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DEADLIFT
BAR FACING BURPEES
RX 102 / 70
SCL 61 / 43 ! may step over the bar

time cap 10′

METCON
“team eva”

with a partner
5 RFT
800mt run
30 ktb swing
30 pullup

*ANY PARTITION IS ALLOWED

RX 32/24
scl 24/16 ! banded strict pullup

metcon
“chocolate hills “

amrap 20′
20 / 15 kcals row
10 strict HSPU
7 clean & jerk
14 front rack alt. lunges

RX 40/30
SCL 30/20 | elevated strict HSPU or box pike pushup