TABATA 8 min:
- HSPU.
- OHLunges (20/10 kgs).

2 rounds of:

AMRAP 3 min:
- 15 Kb snatch (24/16 kgs).
- 25 Sit-ups.
- 15 Wall ball (9/6 kgs).
1 min rest.
AMRAP 3 min:
- 15 pull ups.
- 25 V-ups.
- 15 Box jumps (24"/20").
1 min rest.
AMRAP 3 min:
- 15 Gob squat (24/16 kgs).
- 25 Medball circles (9/6 kgs).
- 15 Diamond Push-ups.
1 min rest.
AMRAP 3 min:
- 15 Mountain climbers x 2.
- 25 Hollow rocks.
- 15 Bicycles x 2.

"Wittman"
Seven rounds for time of:
* 15 kettlebell swings 24/16 kg.
* 15 power cleans 42.5/30 kg.
* 15 1 Kb Step-ups 24"/20" 24/16 kgs.

**Time cap: 25 min.

• 30 Burpees por time.

**Time cap: 30 min.

“The Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is not a timed workout, this is for max weight only. Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Quality workout:
EMOM 10 min.
- 10 Deadlift @ 60% RM.
- 5 Burpees over the bar.

For time (cap: 20 min):
- 21 overhead squats 42.5 /30 Kgs.
- 42 pull-ups.
- 15 overhead squats.
- 30 pull-ups
- 9 overhead squats.
- 18 pull-ups

Por parejas (uno descansa):
For time:
- 100 DU.
- 50 burpees over the box (24"/20").
- 2 rope climb. (1 each one).
- 80 DU.
- 50 wall ball (9/6 kgs).
- 2 rope climb. (1 each one).
- 60 DU.
- 50 toes to bar.
- 2 rope climb. (1 each one).
- 40 DU.
- 10 ring MU.
- 2 rope climb. (1 each one).

For time:
2 rounds of:
- 100 Flutter kicks (100 each leg).
- 90 sec plank hold.
- 80 Bicycles (40 each leg).
- 70 Toe touches.
- 60 Russian twists (6/4 kgs).
- 50 Sit-ups.
- 40 Back extensions.
- 30 Hollow rocks.
- 20 V-ups.

**Time cap: 15 min.

12 min AMRAP of:
- 50 DU.
- 25 wall balls (9/6 kgs).
- 5 Ring MU.