Por parejas, AMRAP
8 estaciones, 90 sec ON, 30 sec OFF:
- Cal row.
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Deadlift (60/45 kgs).
- Tire flip.
- Burpees over the bar.
- Shoulder to overhead (40/25 kgs).

RM Snatch

For time:
10,9,8,7,6,5,4,3,2,1 reps of:
- Kb Swing (24/16 kgs).
- Chest to bar Pull-ups.
- Medball "V" ups (9/6 kgs).

WOD 1:
- 5 min plank hold for time (10 min).
**If you break it, do 15 Hollow Rocks.

WOD 2:
Tabata 4 min of:
- Double Mountain climbers.
- Push-ups.

1 min rest.

Tabata 4 min of:
- Flutter Kicks.
- Russian twists (9/6 kgs medball).

1 min rest.

• 100 sit-ups for time (cap: 4 min).

Back Squat:
- 5 x 5 @ 65% RM.

AMRAP 15 min:
- 20 Wall ball shots (9/6 kgs).
- 20 Pull-ups.
- 20 Kb Swing (24/16 kgs).
- 20 cal row.

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
*** Time cap: 25 min.

RM Shoulder to overhead.
RM Push Press.
RM Push Jerk.

3 rounds for time
- 30 Kb Swing (24/16 kgs).
- 15 Burpees.
- 30 sit-ups.

25-20-15 reps For time of:
- Clean 60/30 kgs.
- Toes to bar.

500 m run.

25-20-15
- HSPU.
- Pull-ups.