For time:
2 rounds of:
- 100 Flutter kicks (100 each leg).
- 90 sec plank hold.
- 80 Bicycles (40 each leg).
- 70 Toe touches.
- 60 Russian twists (6/4 kgs).
- 50 Sit-ups.
- 40 Back extensions.
- 30 Hollow rocks.
- 20 V-ups.

For time:
21-15-9
- Thrusters 42'5 / 25 Kgs.
- Pull Ups

5 rounds for time:
- 400m run
- 30 Box Jumps (24"/20").
- Wall Ball Shots (9/6 kgs).

AMRAP 12 min:
- Farmer walk (64/48/32 kgs).
- 10m Sprint.
- 5 Toes to bar.
- 6 Bumper Tri-push-ups.
- 10m Sprint

For time:
- 25 Pull-ups.
- 50 Deadlifts (60/40 Kgs.)
- 50 Push Ups.
- 50 Box jumps (24"/20").
- 50 Floor Wipers (60/40 kgs).
- 50 Kb Clean and Jerk (16/12 Kgs).
- 25 Pull-ups.

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.

AMRAP 9 min.
- 5 rounds for time:
--- 5 Cleans (power or full) 60/40 Kgs.
--- 10 Toes to bar
--- 15 Kb Swing 24/16 kgs.
- EMOM during the rounds of burpees: First minute, 1 burpee, second minute, 2 burpees and so...
- Time remaining (until 9 minutes): Chest to bar pull ups.

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
- Thsrusters (40/25 kgs).
- Decline diamond push ups (24"/20").

RM Snatch

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- DU.
- Burpees over the box.
- Sit-ups.
- GHD: Back extensions.
- Farmer's walk (64/48/32 kgs).
- Empuje trineo (80/50 Kgs).
- Skin the cat.
- Box jumps (24"/20").
- Wall Ball Shots (9/6 kgs).
- Wall Climb.
- V-ups.
- HSPU.
- Tire flip.