AMRAP 9 min of:
- 1, 2, 3, 4, 5, 6, 7... reps of COMPLEX:
-- Front Squat.
-- Push Press.
-- Back Squat.
-- Push Press.
(70/40 kgs) (45/25 kgs).
- 3, 6, 9, 12, 15, 18... reps UNBROKEN of:
-- Toes to bar.

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
- Deadlift @ 60% RM.
- Burpees over the bar.
- Gob Squat (32/24/16 kgs).
- DU x 5.

Time cap: 20 min.

"BLAKE"
Four rounds for time of:
40 walking lunges @20/10 kgs plate held overhead.
30 Box jumps 24"/20".
20 Wall ball shots (9/6 kgs).
10 Handstand push-ups.

Time cap: 30 min.

AMRAP 22 min:
- 3 min max reps of OHS @70% Rm.
- 2 min REST.
- 5 min:
-- 12 Wall ball shots (9/6 kgs).
-- 9 Knees to chest.
-- 6 Kb Snatches.
- 2 min REST.
- 5 min:
-- 12 Pull ups.
-- 9 Box Jumps (24"/20").
-- 6 HSPU.
- 2 min REST.
- 3 min max reps of Front Squat @70% Rm.

4 Rounds for time:
- 30 sec L-sit hold.
- 15 Box Jumps over (24"/20").
- 15 V-ups.
- 15 Kb Clean and press (24/16 kgs). Alternating arms.
- 15 Medball sit-ups.
- 15 Clapping push-ups.

Time cap: 20 min.

"Helen": 3 rounds of:
- 400 m run.
- 21 Kb Swing (24/16 kgs).
- 12 Pull-ups.

Rest 3 min.

3 rounds for time of:
- 7 Clean and Jerks (60/40 kgs).
- 7 Ring Muscle-ups.

Rest 3 min.

9-15-21 reps of:
- Bar facing burpees.
- Toes to bar.
- Overhead Squat (50/30 kgs).

Time cap: 45 min.

Acumular 1500/1200 Kgs con Snatch en máximo 7 minutos.

AMRAP 15 min of:
- 15 cal row.
- 12 Full Cleans (60/40 kgs).
- 9 Chest to bar pull-ups.
- 6 HSPU.

6 ABS PACK WORKOUT ★
4 rounds for time of:
- 30 V-ups.
- 60 Bicycles.
- 30 Weighted sit-ups.
- 60 Flutter kicks.
- 30 Toe touches.
- 60 Mountain climbers.
- 30 DU.

RM Clean