SKILL Row METCON 5 sets: On a 3:00 clock: 2 legless rope climb 10 ring dips Max cal row Rest 2:00 between sets COOLDOWN stretching

Pre-workout 8 rounds 20’’ double-under, triple-under, or crossover 10’’ rest   METCON ANNIE 50-40-30-20-10 reps for time Double-unders Sit-ups COOLDOWN stretching

SKILL Handstand walk METCON EMOM 12: a) 20 KB swings (16/24 kg) b) max distance handstand walk Post-workout 30 Turkish get-ups

SKILL Back squats METCON 5 sets: 3 back squats Post-workout AMRAP 4′ 2 teams Max cal E.Bike

SKILL metcon mouvements METCON 3 rounds for time of: 20 wall-ball shots 20 deadlifts (34/52 kg) 20 box jumps 20 push presses 20 toes-to-bars Rest 1:00 COOLDOWN stretching

WOD ANNIVERSAIRE TEAM OF 3

SKILL Handstand push-ups METCON For time: 40 box jump-overs 20 HSPU 30 box jump-overs 15 HSPU 20 box jump-overs 10 HSPU 10 box jump-overs 5 HSPU COOLDOWN stretching

SKILL run drill METCON For time 400-m run Post-workout run interval

SKILL single leg squats METCON Every 1:30 for 6 rounds: 16 single-leg squats 10 weighted sit-ups Max burpees – Rest 1:30 between rounds. COOLDOWN stretching