TABATA 4 min:
- Mountain climbers.
- Bicycles

2000 m RUN

3 RFT:
- 30 Floor wiper (60/40 kgs).
- 10 Bench press (60/40 Kgs).
- 20 Toes to bar.
- 10 Roll down with barbell.
- 30 sit ups with medball (9/6 kgs).

EMOM 7 min:
- 7 Hang fast clusters (40/25 kgs).

For time 10-9-8-7-6-5-4-3-2-1 reps of:
- Biceps curl (40/25 kgs).
- Diamond push ups.

TABATA
- Circles with medball (9/6 kgs).
- Medball sit-ups.

"AMANDA"
9-7-5 reps for time:
- Muscle Ups.
- Snatches (60/40 kgs).

Max DU in 1 minute.

• 500m run.
• 25 Kb Swing (24/16 kgs).
• 25 V-ups.
• 500m run.
• 25 Box jumps (24"/20").
• 25 Toes to bar.
• 500m run.
• 25 pull ups.
• 25 burpees.

3 x Circuito