WU:Jump, rope, pushups, pullups, rowMetcon no1.Row 10 x 100m/1' rest3'02"Metcon no2.- Baseline: 500m row, 40squats, 30situps, 20pushups, 10pullups4'36"Metcon no3.10 swing 20kg 1 burpee9 swing 2 burpee8 swing 3 burpee.....1 swing 10 burpee7'42"

 WUA: Jump rope work B: Forearm strength 20kgC: Metcon no1.15" work 45" rest 5 rounds- thruster 60kg- pullups- burpee113repsD: metcon no2."half Cindy"10 min amrap- 5 pullups- 10 pushups- 15 squat9 rounds

 WUrow 2000m Metcon no1.row work 1' rest 1'work 1' rest 50"work 1' rest 40".....work 1' rest 10"work 1' rest 20"...work1' rest1'work1' and done3320mMetcon no2.3rounds- swing 20kg 1'- plank         1' 

WU:jump rope, dips, pullups, squatA: Balance testB: - Metcon no.1Snatch max in 5 min     67,5kg - Metcon no.25rounds- 5 hspu (scaled)- 50 air squat9'36"