Weightlifting (Back Squat) 2 ROUNDS 8 Reps @ 65% Rest 60″ 6 Reps @ 70% Rest 60″ 4 Reps @ 75% Rest 2′ Metcon (Tiempo) PARTNER WOD -FOR TIME- 500m Run (Juntos) 150m Row* 300m Row* 600m Row* 300m Row* 150m Row* 500m Run (Juntos) *A1: Work / A2: Rest *Cada atleta completa todos los intervalos de remo A1: 150m / A2: 150m / A1: 300m / A2: 300m… etc

Metcon 4 SETS 2’/SET 10 DB Bench Press 10 Weighted Ring Rows feet eleved Metcon (Tiempo) 4 RFT 40 DU 15 SDLHP @ 40/30 12 Box Jump @ 60/50 9 DBall Cleans @ 50/40 TC 12′

1000 meters row For time 1000 meters row Metcon (Reps) 20′ EMOM M1: 12/8 Cal Row M2: 10 Burpee Facing Bar *Si no se puede mantener el numero de reps, establecer un numero realizable.

Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Hang Squat Clean + 1 Jerk Then: Build a Heavy Rep of Hang Squat Clean and Jerk in 3 sets Metcon (Tiempo) 4 RFT 16 AKTBS @ 24/16 12 C2B PU 8 Thrusters @ 40/30 * *Rx+ DB Thrusters @ 22’5/15

CORE 2 Sets of TABATA 8 Sets 20″ Work: Max Reps/10″Rest 10kg Plate S1: Hollow Rocks S2: Vups S3: Russian Twist S4: Hollow Hold S5: Russian Twist S6: OH Plate Sit up S7: Back Extensions S8: Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 15-12-9-6-3 Double DB Hang Power Clean and Jerk @ 22’5/15 T2B 150m DB Farmer Carry despues de cada set (75m A1, 75m A2) Alternar Full Sets

Weightlifting (Weighted Pull-up) WEIGHTED CHIN UP Build a 3RM en 4 Sets 2’/Set @Rest: Max Ring Push Ups *No Chin Up: 3-5 Reps of Negative Chin Up Metcon (Tiempo) TEAM DOUBLE HELEN 3RFT 800m Run Together 42 AKTBS @ 24/16 24 Pull Ups *Repartir any how

Weightlifting (Hang Squat Snatch) 6 SETS 2’/Set 3 Pos. Squat Snatch A lo largo de los sets subir peso e ir eliminado posiciones hasta terminar con Una rep pesada de Hang Squat Snatch Metcon (Reps) 4RFT  2:00 On 2:00 Off 10 C2B – Pull Ups (+2 C2B x rnd) 15 Wall Balls @20/14 Tiempo restante: Max calorías Assault/Sky/Row Anotar calorías totales

Metcon CORE 2 SETS OF: With a 10kg plate 15 Hollow Rocks 15 Vups 15 Russian Twist 15″ Hollow Hold 15 Russian Twist 15 OH plate Sit ups 15 Back extensions 15″ Arch Hold -60″ REST- Metcon (Tiempo) 3RFT 500m Run 500m Row 500m Ski o 30/20 Cal AB 3′ Rest/Round

Weightlifting (Back Squat) PERFECT BACK SQUAT 6×4 2’/Set 2x 60% – 70% – 80% Rest: HSPU Prog. Open St. x 3reps Metcon (Tiempo) FOR TIME 100 – 80 – 60 – 40 – 20 DU o 60″ int/set 50 – 40 – 30 – 20 – 10 Sit Ups 10 – 8 – 6 – 4 – 2 DBall Cleans @ 50/40 10 – 8 – 6 – 4 –

Weightlifting (Front Squat) Con pausa de 3″ en el fondo En 5 sets Build a 3 Heavy reps 2’/Set Metcon (Tiempo) FOR TIME 500m Run 21 FSqt @ 50/35 21 Burpee Box Jumps @ 60/50 500m Run 15 FSqt 15 Burpee Box Jumps 500m Run 9 FSqt 9 Burpee Box Jumps 500m Run

Weightlifting (Floor Press) En 4 Sets Build a 5 RM 90″/Set Metcon (Tiempo) FOR TIME 1000m Run (500m x2) 9 Strict C2B 15 Ring Push ups 21 AKTBS @ 24/16 27 Sit Ups 21 AKTBS @ 24/16 15 Ring Push ups 9 Strict C2B 1000m Run (500m x2)

Metcon CORE 3 ROUNDS 12 Sit Ups OH Plate 12 Tuck ins 12 V ups 12 Back Extensions 2′ Rest 3 ROUNDS 30″ Work / 10″ Rest Hollow Hold Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 80 Cal Row / Ski / AB 80 DBall Cleans @ 50/40 80 Burpees Over the Ball 80 Cal Row / Ski / AB *Cada 4′: 50 m Partner Carry (25 m cada