"CHEMA"

• 20 Pull Ups.
• 20 Wall ball shots (9/6 kgs).
• 20 Front Squats (60/40 kgs).
• 20 Kb Swings (28/16 kgs).
• 20 Double Unders.

**Time cap: 10 min.

"NASTY GIRL CRIX":
3 rounds for time of:
- 50 Air Squats.
- 7 Muscle-ups.
- 10 Hang power cleans (60/40 kgs).

**Time cap: 20 min.

EMOM 10 min. Por parejas:
1) Deadlift 60/40 kgs
2) Superman plank hold

15-12-9 reps for time of (cap time: 12 min):
- Step ups with Kb 2x24 / 2x12 kgs.
- Medball sit-ups 9/6 kgs.
- Push press 40/25 kgs.

5 RFT of:
- 30 DU.
- 20 push-ups.
- 10 pull-ups.

** Time cap: 10 min.

Complete as many rounds as possible in 23 minutes of:
- 9 chest-to-bar pull-ups
- 15 Power cleans (60/40 kgs) (45/25 kgs).
- 21 air squats.
- 400-meter run with a 20kgs plate.

5 rounds for time of:
- 20 Thrusters (35/25 kgs) (20/15 kgs).
- 10 strict ring dips.
- 20 push-ups.
- 10 strict handstand push-ups.
- 50-meter bear crawl.

**Time cap: 30 min.

For time:
- 10 handstand push-ups.
- 15 deadlifts (115/75 kg) (75/50 kgs).
- 25 box jumps (30"/24").
- 50 pull-ups.
- 100 wallball shots (9/6 kgs).
- 200 double-unders
- 400 m run with a 20 kgs plate.

** Time cap: 25 min.

AMRAP 20 min:
- 35 DU.
- 30 sec. plank hold.
- 25 Feet up, touch and down.
- 20 sit-ups.
- 15 box burpees.
- 30 sec. back plank hold with medicine ball.
- 25 V-ups.
- 20 Back hollow rocks.
- 15 kb swing (24/16 kgs).

21/15/9 reps for time:

• 21 thrusters (40/25 kgs)(30/15 kgs).

• 21 pull ups.

• 15 thrusters (50/30 kgs)(37'5/20 kgs).

• 15 c2b pull ups.

• 9 thrusters (60/35 kgs)(45/25 kgs).

• 9 Bar MU.

** Time cap: 25 min.