Skill WORK ON RING MU Los Advance durante el trabajo técnico realizarán un trabajo estricto. Metcon (Reps) ADVANCE 4 SUPER SERIES 15 MB Sit Ups + Max Strict RMU Unbk 2’ rest / Series Metcon GYMNASTICS TEST a) ADV: 30 RMU FOR TIME b) Rx: 8’ AMRAP: Max MU (Bar o Ring) c) 8’ AMRAP 5 C2B PU 5 KTB Push Ups feet eleved @over 15kg Plate Metcon (Tiempo) 30

Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long as possible 7 Thrusters @35/25 7 Pull Ups 7 Burpees

Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9

3 ROUNDS FOR QUALITY 20 DB/KTB Floor Press top to top (10 x arm) 2-2-2 Weighted Pull Up w/DB* 90″ Rest *Descansar 15″ cada 2 Reps (Cluster) **No weighted PU sub: Strict Pull ups o Max time Hold on top Metcon (Tiempo) FOR TIME 15-12-9 Thrusters @ 40/25 Pull Ups 12-9-6 Thrusters @ 45/30 C2B 9-6-3 Thrusters @ 50/35 BMU TC 20′ ADV: 43/30 – 50/35 – 60/40

Metcon FOR QUALITY 50/40 Ring Rows feet eleved *Cada brake: 5 Weighted Push Ups T.J. JT FOR TIME 21-15-9 HSPU RING DIPS PUSH UPS TC 15’ Mod: 15-12-9

Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

DELOAD WEEK Weightlifting (Bear Complex) Build a Heavy Bear Complex for quality 5 Sets 2’Set 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon (Rondas y Reps) 10’ AMRAP 20 DU 10 HPCL @60/40 20 DU 10 T2B

Metcon (Reps) 8’ EMOM M1: 50m KTB Farmer Carry + Max Strict C2B* M2: 50m KTB Farmer Carry + Max Ring Push Ups *No S.C2B o S.Pull up substituir por Pull ups en barra baja Metcon (Tiempo) “VERA” For Time: 21 DB Alt. Hang Power CL+J @22’5/15 21 Pull ups 300m Run 15 DB Alt. Hang Power CL+J 15 C2B 500m Run 9 DB Alt. Hang Power CL+J 9 BMU

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Skill RING MU *Si ya se tiene RMU: 12′ EMOM m1: 5-8 S. C2B-PU m2: 5-8 S. Ring Dips m3: 40″ DBall Bear Hold Open 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as “Open 13.3”.

Gymnastics (Chest-To-Bar Pull-up) 3 SETS 90″ AMRAP 150m Sprint Run Max KC2B PU Rest 90″/AMRAP Metcon (Rondas y Reps) RUN CINDY 20′ AMRAP 5 Pull ups 10 Push Ups 15 Air Squats * Cada vez que se realizan 3 rondas, 500m run

Fuerza Gymnastics + Deadlift STRICT HSPU + DEAD LIFT R1: 10 Push ups + 5 reps DL @ 65% R2: 5 Pike Push ups + 3 reps DL @ 75% R3: 50% of Max S.HSPU + 1-2 reps DL @ 80-85% R4: 40% of Max S. HSPU + 1 heavy rep DL R5: 40% of Max S. HSPU + 1 heavy rep DL R6: 40% of Max S. HSPU +