AFAP
50-40-30-20-10
- DU
- Sit Ups

AFAP:
- 50 Toes to bar.
- 50 OHLunges (Bar: 30/20 Kgs).
- 50 Chest to bar Pull Ups.
- 50 Box jumps Squats.
- 50 Push Press (30/20 Kgs).

7 rounds for time of:
- 7 HSPU.
- 7 Thrusters (60/40Kgs) (45/25 kgs).
- 7 Knees to elbows.
- 7 Deadlifts (110/75 Kgs) (75/50 kgs).
- 7 Burpees.
- 7 Kettlebell Swing (24/16 Kgs) (16/12 kgs),
- 7 Pull Ups.

1 RM Shoulder to overhead
1 RM Push Press

AFAP
- 21 - 15 - 9
--- Clean (40/25 Kgs).
--- Hand release burpees over the bar.

EMOM 1 ON / 1 OFF --> 23 min.
- ROW (cal).
- Box Jumps (24"/20").
- HSPU.
- Wall Ball (9/6 Kgs).
- Bar Muscle Ups.
- Pistols.

AFAP --> Time cap: 20 min.
- 5 sets of:
--- 10 Burpees over the ball.
--- 15 Toes to bar.
--- 20 Overhead walking lunges (20/10 Kgs).
--- 25 Sit ups.

3 rounds for time:
* 50 squats
* 7 strict pull ups.
* 10 hang power cleans 60/40 kg

LEVEL I
EMOM 10 min.
- 2 burpees.
- 2 Box jumps (24"/20").
- 2 Wall Ball (9/6 Kgs).
- 2 Kettlebell Swing (24/16 Kgs).

LEVEL II
EMOM 10 min.
- 4 burpees.
- 4 Box jumps (24"/20").
- 4 Wall Ball (9/6 Kgs).
- 4 Kettlebell Swing (24/16 Kgs).

Máx reps in 1 minute:
- Sit Ups.
- Air Squats.
- Push Ups.
- Box Jumps.
- Pull Ups.
- Double Unders.