Skill HSPU / T2B ADV: Build a 3RM Deficit HSPU Rest: 3-5 T2B estrictos Metcon (Reps) 8 RONDAS 20″ Max T2B 10″ Rest 20″ Max Burpees 10″ Rest 2′ Rest 8 RONDAS 20″ Max Wall Balls @ 20/14 10″ Rest 20″ Max HSPU 10″ Rest @18:00: Run 800m For Time

Weightlifting (Back Squat) 5′ EMOM 3 Reps of Back Squat @70-75% *Aumentar peso cada minuto Metcon (Tiempo) Cada 3′ x 10 Rounds Each For Time 100m Sprint Run 6 Alt. Pistols 3 DBall Cleans @ 50/40 *Anotar el peor tiempo

Gymnastics (Handstand Push-up) STRICT HSPU / 3 HEAVY REPS SQUAT CLEAN R1: 60% of Max R2: 50% of Max R3: 50% of Max R4: 50% of Max Rest: Build 3 Heavy reps Squat Clean Metcon (Tiempo) 5 RFT 5 DL+ 5 HPCL+ 5 SQCL @ 50/35 30 DU 150m Run Rx+: 60/40 UBK si se rompe empezar por el segmento fallido

Weightlifting (Clean and Jerk) 5 SETS / 90″ x set 1 Pause Clean Pull + 1 SQ CLEAN + 1 SPLIT JERK @ 60-70% Metcon (Tiempo) 3 RFT (-3 Reps all over en cada Rnd) 21T2B 18 HPCL @ 60/40 15 FSQ @ 60/40 9 PUSH JERK @ 60/40 @12:00 30 burpees OB

Gymnastics (Handstand Push-up) STRICT HSPU + Build SUMO DL 1Heavy rep R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 50% of Max S.HSPU + 1-2 reps R4: 50% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 40% of Max S.HSPU + 1 heavy rep Metcon (Tiempo) FOR TIME 150m MB-Run 30 Wall Balls

Metcon (Tiempo) ‘Partner New Year Wod’ For time: In: 365 Du’s Jan-31 OHSqt @50/35 Feb-28 Burpees Over bar March-31 Hang Power Snt @ 50/35 April-30 Toes To Bar May-31 Front Sqt @ 60/45 Jun-30 Burpee Box Jump Jul-31 Hang Power Cleans @60/45 Augs-31 Toes To Bar Sep-30 Back Sqt @70/55 Oct-31 Burpee Wall Balls @20/14 Nov-30 Shoulder to over Head 70/55 Dic-31 Muscle Ups Out: 365 Du’s *Split Reps ‘any-how’

Weightlifting (Bench Press) Build a 1 heavy rep en 5 sets 2’/set Metcon (Tiempo) For Time 5 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 300 meter Run 20 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 5 minutes, take note of the time but do not

Weightlifting (Overhead Squat) En 15 mins, build a 3rm OH Squat @ rest practice Rope climb Metcon (Tiempo) For time: 21 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer 15 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer 9 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer Time Cut 20 mins. /+1” x rep *Bar starts on the ground No 1

Weightlifting (Clean and Jerk) 5′ EMOM 2-3 (1+1) Power Clean and Jerk TnG @ 65% Weightlifting (Clean Pull) CLEAN PULL en 3 pausas + CLEAN PULL 2(1+1) x 4 sets Set 1: 75% Set 2: 80% Set 3: 85% Set 4: 90% Metcon (Tiempo) 2RFT 500m Run 24 AKTBS @ 24/20 12 Squat Cleans @ 50/35 Rx+: 32/24 kg – 60/40 kg

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU + FRONT SQUAT con 3″ de pausa en el fondo R1:10 Ring Rows + 5 reps @ 65% R2: 5 SPU + 3 reps @ 75% R3: 50% of Max S. C2B PU + 1-2 reps @ 80% R4: 50% of Max S. C2B PU + 1 heavy rep R5: 40% of Max S. C2B PU + 1 heavy rep R6: 40% of Max

Skill GROUND TO OVERHEAD (GTO) a. Snatch + Clean Jerk b. Barbell Cycling Metcon (Tiempo) For Time every wod all out: 0-5: 40 GTO@50/30 5-10: 40/30 AB Calories 10-15: 40 Burpees 15-20: 40/30 Cal Row @20:00 Run 1k (3plazas) *Contabilizar cada wod por separado y sumar todos los tiempos al final, cada rep no cumplida es +1seg

Gymnastics (Bar Muscle-up) Trabajar en la progresión Metcon (Tiempo) PARTNER WOD 3RFT 400m Row 12 DB Thrusters @ 22’5/15 6 BMU *Alternar ejercicios Rx+ Realizar el wod solo 3RFT