AMRAP 22 min:
- 3 min max reps of OHS @70% Rm.
- 2 min REST.
- 5 min:
-- 12 Wall ball shots (9/6 kgs).
-- 9 Knees to chest.
-- 6 Kb Snatches.
- 2 min REST.
- 5 min:
-- 12 Pull ups.
-- 9 Box Jumps (24"/20").
-- 6 HSPU.
- 2 min REST.
- 3 min max reps of Front Squat @70% Rm.

Rm Deadlift

EMOM 18 min:
- 1 Full Clean.
- 2 Hang Power Clean.
- 1 Cluster.
- 2 Thruster.
- 3 burpees over the bar.
@50/30 Kgs

AMRAP 1 min ON / 30 sec OFF
- Burpees tic touch.
- Toes to bar.
- Wall Ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Pull ups.
- Pistols.
- Taters (20/12 kgs).
- HSPU.
- Sit-ups.
- Box jumps (24"/20").
- DU.
- OHS (bumper @20/10 kgs).

• 5 rounds for time: -- 500 m run. -- 15 Overhead Squat (42'5/27'5 kgs). -- 15 Diamond push ups.

RETO salto de altura

For time:
- 100 sit-ups.
- 90 Air squats.
- 80 Flutter kicks (each leg).
- 70 Push ups.
- 60 Cross crunches.
- 50 Box jumps.
- 40 Back extensions.
- 30 pull ups.
- 20 Toes to bar.
- 100 Sit ups.

Rm Shoulder to overhead

Rm Push Press

Rm Push Jerk