AMRAP 10 min intervals of:
- 30 seconds burpees / sit-ups.
- 30 seconds rest.

15 min for quality. 1 min each station:
- Sit-ups.
- Mountain climbers.
- Russian twists (9/6 kgs).
- Superman (left).
- V-ups.
- Back Hollow rocks.
- Bicycles.
- Superman (right).
- Toe touches "V".
- Back GHD.
- V-hold (9/6 kgs).
- Lateral plank crunch left.
- Strict toes to bar (rings).
- Lateral plank crunch right.
- Hollow rocks.

RM Back Squat

For time:
- 20 DU.
- 12 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 9 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 6 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 3 OHS (35 kgs).
- 1 rope climb.

15 stations: 1 min ON - 1 min OFF
- Cal Row.
- Rope Climb.
- Back simgle unders.
- Wall Climb.
- Box Jumps (24"/20").
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Step ups Kb 24/16 kgs (20"/14").
- Pull Ups.
- Empuje de trineo (60/40 kgs).
- Back GHD.
- Jumps over the tire.
- Clapping Push ups.
- Lunges (40/20 kgs).

For time:
Scaled: 3 rounds.
Rx: 5 rounds.
- 1100m run.
- 30 Kb swing (24/16 kgs).
- Pull ups.

EMOM 8 min.
3 reps of:
- Deadlift (60/40 kgs).
- Hang Clean.

From 0 to 20 min max reps of:
- 50 Flutter kicks.
- 50 Leg Flex-extensions.
- 50 Russian twists.
- 50 Back extensions.
- 50 sec Plank hold.
- 50 Cross crunches.
- 50 Circles with ball (6/4 kgs).
- 50 knees to elbows/chest.

From 20 to 25 min max reps of:
- Sit ups with medball (9/6 kgs).

AMRAP 7 min:
- 25 DU.
- 20 Chest to bar pull ups.
- 15 OH squat (20/10 Kgs bumper)

2 min rest.

AMRAP 5 min:
1-2-3-4-5-6-7-8-9......
- Box Jumps (24"/20").
- Wall Ball shots (9/6 kgs).
- Toes to rings/bar.

For time:
- 25 pull ups.
- 250 m run.
- 21 thrusters (40/20 kgs).
- 500 m run.
- 21 thrusters.
- 250 m run.
- 25 pulll ups.