Weightlifting (Weighted Pull-up) DELOAD WEEK BUILD A 3RM @ Rest: 5 Weighted Push Ups 5 Sets 3’/Set *No weighted PU sub: 3-5 S. PU *No S. PU sub: 3-5 Negative PU Metcon (Reps) 4′ AMRAP 15-12-9 AKTBS @ 24/16 Ring Dips 2′ Rest 4′ AMRAP 15-12-9 AKTBS @ 24/16 Push Ups *Anotar la suma total de las reps ADV: @ 32/24 y High RD Metcon (Reps) Anotar las reps del

Weightlifting (Bench Press) Build a 3 Heavy Reps en 5 Sets 3’/Set @Rest: 2 Rope Climb ADV: 2/1 Legless Rope Climbs *No RC sub por 3-5 Negative PU Metcon (Rondas y Reps) 15’ AMRAP 20 DB Snatch @ 22’5/15 15 T2B 10 Wall Balls @ 20/14 5 RMU ADV: Wall Ball @ 30/20

Weightlifting (Back Squat) 6 Sets 2’/Set S1: 3 Reps @ 83% S2: 1 Rep @ 89% S3: 3 Reps @ 86% S4: 1 Rep @ 92% S5: 3 Reps @ 89% S6: 1 Rep @ 95% Metcon (Rondas y Reps) 9’ AMRAP 9 Front Rack Lunge @ 50/35 9 Burpees Over the Bar ADV: 60/40

Metcon 12’ EMOM M1: 30” Hollow Hold M2: 30” Arch Hold M3: 20” Lateral Plank (R) 20” Lateral Plank (L) Metcon (Rondas y Reps) PARTNER WOD 30’ AMRAP 2000m Row* 500m Run juntos 150m DBall Run @ 50/40 (75m c/u) *Cambiar cada 200m

Weightlifting (Snatch) 4 Sets 2’/Set 1 Power Snatch + 1 OH Squat + 1 Hang Sqt Snatch S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then 5’ EMOM 1 Squat Snatch @ 82-87% Metcon (Rondas y Reps) 3’ AMRAP 12 PSnt @ 40/30 12 Box Jumps @ 60/50 3’ Rest 3’ AMRAP 9 PSnt @ 50/35 12 Box Jumps 3’ Rest 3’ AMRAP 6 PSnt @ 60/40 12 Box Jumps

Metcon 12′ EMOM M1: 15m KTB Bottom Up Carry M2: 10 Reps x arm 2 DB Row top to top M3: Alternar 30″ Hand Stand Hold / 30″ Hang L-Sit Hold* *ADV: Alternar 30″ Max Strict HSPU / Max Strict T2B Metcon (Rondas y Reps) 15′ AMRAP 3-6-9-12-15…ETC HSPU T2B Wall Balls @20/14 50m KTB/DB Farmer Carry ADV: Wall Balls @ 30/20

Metcon (Reps) 5’ AMRAP 10 Shoulder Press @ 30/25 10 Push Press @ 40/30 Max Push Jerks @ 50/35 (From ground) ADV: @ 40/30 – 50/35 – 60/40 Metcon (Rondas y Reps) 16’ AMRAP 150m Sprint Run 50 DU 1 Round of NATE NATE: 2 RMU 4 HSPU 8 AKTBS @ 32/24 ADV: STRICT NATE

Weightlifting (Front Squat) BUILD A 1 HEAVY REP w/ 2” PAUSE 5 Sets 3’/Set @Rest: Work: Kipping Pull Up and Push Up Metcon “CINDY” or “XXX CINDY” (ADVANCE) Cindy As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Cindy XXX As Many Rounds as Possible in 20 minutes 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20

Metcon (Rondas y Reps) 4′ AMRAP 2 Strict HSPU + 2 Kipping HSPU 4 DL @ 85% Rest 2’ 4’ AMRAP 1 Strict HSPU + 3 Kipping HSPU 4 DL @ 85% *No Strict HSPU sub: 4 Kipping HSPU *No Kipping HSPU sub: 4 DB Seated Press Metcon (Rondas y Reps) Anotar Rondas y Reps del segundo AMRAP Metcon (Reps) 4 x 2′ ON / 2′ OFF 20/16 Cal Row

Weightlifting (Clean and Jerk) Cada 90″ x 5 Sets Pausing Knee Clean DL Hang Squat Clean Squat Clean and Jerk *Starts with 50% +5% x set Then: 6′ EMOM 1 Squat Clean and Jerk M1: 73% M2: 75% M3: 78% *Repeat this cycle Metcon (Rondas y Reps) 12’ AMRAP 1 Round of “DT” @ 60/40 1 Round of “Cindy” “DT” 12 DL 9 HPCL 6 Sh2OH “Cindy” 5 Pull Ups

Weightlifting (Front Squat) Build a 2RM with pause 2” en 5 Sets Después de cada set: Build a 3RM High Box Jump Rest 2’ Metcon (Rondas y Reps) 14’ AMRAP 7 Cal AB/Row/Ski 7 T2B 7 AKTBS @24/16 7 Box Jump @60/50  

Metcon (Rondas y Reps) 3’ AMRAP Max Unbroken Complex 2 Strict C2B + 3 Kipping C2B* Rest 2’ 3’ AMRAP Max Unbroken Complex 1 Strict C2B + 4 Kipping C2B* *Cada vez que se suelta de la barra: 10 Push Ups Modificación: 3’ AMRAP 5 Pull Ups en barra baja 10 Push Ups Metcon (Rondas y Reps) 3x 4’ AMRAP 150m Sprint Run Then: Max Rounds of: 2 BMU 4