A: Practise Kipping + Butterfly Pull-ups B: 5-5-5-5-5 Seated Tall Box Jumps Start every 90sec. C: AMRAP in 6min of: 3 Clusters @ HEAVY 60m Shuttle-run

"Dallas 5" 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts, 70/50 Kg 7 Box jumps Then, 5 minutes of: Turkish Get-ups, 20/15 Kg DB Then, 5 minutes of: 7 Snatches, 35/20 Kg 7 Push-ups Then, 5 minutes of: Rowing (calories)

A: 8-8-8-8 Ring Rows @2020 Start every 2:30min B: For time in Teams of 2: 30 Clean and Jerks 30 Muscle-ups 30 Snatches MU Scale: 2 Pull-ups + 2 Dips/Push-ups = 1 MU

EMOM for 40min @ 80% Effort: 1) Row 40sec. 2) 10 DB Floor Presses @Medium Load 3) 6 Sumo Deadlift High-Pulls @Medium - heavy Load 4) 16 Prisoner Box Step ups 5) 10-15 GHD- or Abmat Sit-ups GYMNASTICS WOD A: Handstand walk RX+ 10m HSW over plates (10/2x10/3x10/2x10/10kg plates) RX 10 m HSW walk DS1

A1: 10-10-10-10 Push Press A2: 6-6-6-6 (weighted) Box Step Downs Start every 2min one of the exercises (alternating) B: 5 rounds for time of: Handstand Hold, 1 min 21 Toes-to-bars

A1: 12-12-12-12 Back Squat A2: 8-8-8-8 Chinese DB Rows Start every 2min one of the exercises (alternating) B: In Teams of 2, AMRAP in 14min of: 2-4-6-8-10-12-14… Wall-balls KB Snatches @ Medium Load OLYMPIC WEIGHTLIFTING WOD A: 6 Rounds of: 3 Heavy Back Squat 10 DB row B: 6 Rounds of: 12 Stiff Leg DL

A: Workout Option 1 "Eva" 5 rounds of 800m run, 30 KB swings 32/24kg, 30 pullups or Option 2: "Kelly" 5 rounds of 400m run, 30 boxjumps, 30 wallballs Submit your scores here: LINK

A: Lifting 15min running clock find your 1RM power/squat clean or find your 1RM C&J B: Workout "Grace" 30 C&Js 60/40kg Timecap: 10min C: Grip test 1) max dead/passive hang If you can hold longer than 90sec, don't do 2) !! 2) max unbroken meters farmer carry 2x 32/24kg (in 10m lanes) Submit your scores

Choose either "CrossFit Total" 1RM backsquat 1RM strict press 1RM deadlift or "The other total" 1RM clean 1RM bench press 1RM OHS or "JMT total" 1RM power clean 1RM frontsquat 1RM push press Submit your scores here: LINK OLYMPIC WEIGHTLIFTING A: 15 Min to find your 1 RM Snatch B: 15 Min to find your

A: Strength 10min running clock find your 1RM backsquat 8min running clock find your 1RM push jerk (Rx) / push press (Health) B: Gymnastic test: Choose one movement that you can do: Strict/kipped HSPUs, strict pullups (banded), strict stationary/ring dips (banded), bar/ring MUs, HS walk T2B, strict T2B, toes-to-rings, GHDSUs, l-sit hold !! do 1