Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI ADV: @ 50/35

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

Metcon (Peso) 12’ EMOM M1: 4 DL* M2: 4 Bench Press* M3: 2 Rope Climb Legless *cada set disminuir una rep (4-3-2-1) *Augmentar peso en cada set Metcon (Reps) 15’ EMOM M1: 5 DL @110/80 + 5 HSPU M2: Max T2B M3: Rest ADV: DL @120/90 – Deficit HSPU

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

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 (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

CONDAL BEACH WOD 18.3 En Equipos de 4 integrantes 3RFT: Round1: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *100 Paddle Board Thursters + 30 Syncro Burpees Over Board Round 2: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *200 Paddle Board OH Alt Lunges + 30 Syncro Push Ups then: Round 3: *100 Paddle Board  GTO + 30 Syncro Inverted toes to board

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

Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada