Metcon (Reps) 4x 2’ AMRAP 30 DU o 15” intentos 10 Alt. DB Snatch @22’5/15 Max Reps Strict C2B ADV: Max Strict RMU 2’ Rest Metcon (Rondas y Reps) 10’ AMRAP 10 C2B 10 AKTBS @24/16 ADV: @32/24

Weightlifting (Box Squat) BUILD A 3RM BOX BACK SQUAT 4 SETS 3’/Set Despues de cada levantamiento: 100m Sprint Run Metcon (Reps) DEATH BY 10 WALL BALLS *Cada min: 5 Reps mas 2’ Rest Then: 21-15-9 DBall Alt. Lunge @ 40/30 Burpees Over the DBall *Anotar suma total de WB y el tiempo de la segunda parte ADV: WB @30/20 / Alt. Pistols w/DB o KTB @ 20/15 Y Burpees Over

Skill WORK ON HSPU AND PISTOLS (10-15’) Si ya se tiene HSPU y Pistols realizar: 3/4 RFQ 5-8 DB/KTB Bulgarian Split x leg 30” Rest Build a 3RM Deficit Strict HSPU 30” Rest *No SHSPU sub: 3RM Deficit Kipping HSPU **Realizar 3 o 4 Rondas dependiendo del tiempo del trabajo de skill Mary As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15

Metcon CORE NOT FOR TIME 150m 1 KTB Farmer Walk (75m x arm) 1’ DBall Bear Hold 1’ L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 45” DBall Bear Hold 45” L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 30” DBall Bear Hold 30” L-Sit Hold (Ring o Box) *if able L-Sit w/ Plate 10/5kg Metcon (Tiempo) TEAMS OF 3

  Weightlifting (Snatch) 3 SETS 90”/Set 5 OHS w/5” Pause 1st Rep 3 SETS 90”/Set 4 Snatch Balance 4 SETS 90”/Set 12” Pause 1st Pull + Hang Sqt. Snatch *Realizar una pausa de 3” en el 1er Tirón cada 2cm Metcon (Rondas y Reps) 7’ AMRAP 50 DU 10 P. Snatch @ 40/30 ADV: 50/35

Metcon 3 RFQ 8-10 DB Renegade Row 30” Rest 8-10 Strict Ring Dips* 30” Rest 3 1/2 Turkish get up x arm** 30” Rest *weigthed RD if able *No RD sub: 3-5 Neg RD **Realizar el movimiento solo hasta levantar el tronco del suelo Metcon (Tiempo) CADA 4’ x 4 SETS (16’) 100m Sprint Run Then: 9-6-3 T2B Ring Dips ADV: High RD *Anotar el set mas lento

Weightlifting (Deadlift) BUILD A 3RM SLOW DL 4 Sets 3’/Set 1st Rep: 3” Up / 3” Down 2nd Rep: 5” Up / 5” Down 3rd Rep: 7” Up / 7” Down Metcon (Tiempo) 2 RFT 10 BMU 20 Burpees OB 30 DL @ BW 40 Wall Balls @ 20/14 ADV: DL @ 100/70 / WB @ 30/20 TC 15’

Weightlifting (Bench Press) En 4 SETS Build a 1RM w/ 5″ Pause 2cm in Chest @Rest: 1 Rope Climb + 3 HSPU o Work on Prog. RC/HSPU Metcon (Tiempo) FOR TIME IN: 500m Run 21-15-9-6-3 HSPU T2B *Despues de cada set: 1 Rope Climb OUT: 500m Run ADV: Deficit HSPU / Legless RC

Metcon C.O.R.E 8′ AMRAP DBall Bear Hold *Cada minuto: 5 V-Ups **Empezar con los V-Ups Metcon (Reps) PARTNER WOD 7′ AMRAP 60/45 Cal Row/AB/SKI Max 100m Sprint Run por Relevos 3′ Rest 7′ AMRAP 60/45 Cal Row/AB/SKI Max Burpees Box Jump Over @ 60/50 3′ Rest 7′ AMRAP 60/45 Cal Row/AB/SKI Max DU *Anotar reps de los AMRAPS por separado *Dividir any how *A1: Work / A2: Rest Metcon (Reps)

Weightlifting (Clean) 16′ EMOM M1 – M4: 3 Muscle Clean M5 – M8: 3 FSQT M9 – M12: 2 Hang Sqt. Clean M13 – M16: 1 Sqt. Clean Metcon (Tiempo) FOR TIME 3 ROUNDS 3 HPCL @ 70/50 9 FSQT Then: 150m Run 2 ROUNDS 3 HPCL @ 80/55 6 FSQT Then: 150m Run 1 ROUND 3 HPCL @ 90/60 3 FSQT ADV: +10/5 kg

Metcon 10′ EMOM M1: 15/12 Cal Row M2: 12/9 Ring Push Up Metcon (Rondas y Reps) 15′ AMRAP 3-6-9-12-15… etc DL @50/35 Sh2OH @50/35 *Cada 3′: 100m KTB Farmer Walk **Empezar con el FW ADV: 60/40

Weightlifting (Back Squat) 5 Sets Build a 3RM 3″ Pause at the bottom 1st Rep 5″ Pause at the bottom 2nd Rep 7″ Pause at the bottom 3rd Rep 3’/Set Metcon (Tiempo) 3 RFT 10 DB P. Snt, left arm @ 22’5/15 10 Alt. DB OH Lunge, left arm 5/3 L Pull Up (Strict) 10 DB P. Snt, right arm @ 22’5/15 10 Alt. DB OH Lunge, right arm 5/3