"The Gauntlet"
30 minute AMRAP of:
- “Jackie”
- 1000m Row or run.
- 50 Thrusters 20/15 Kgs.
- 30 Pull-ups.
-then -
- “Karabell”
- 10 rounds
- 3 Snatches 60/40 Kgs.
- 15 Wall Ball 9/6 Kgs.
-then -
- AMRAP in the remaining 30 minutes of:
- 5 chest to bar pull-ups.
- 10 Gob Squat 24/16 kgs.
- 15 medball sit-ups 9/6 Kgs.

"MURPH"
- 1'6 km run.
- 100 pull ups.
- 200 push ups.
- 300 air squats.
- 1'6 km run.
Time cap: 45 min.

EMOM 15 min of:
- Min 1-4-7-10-13:
- 20 Jump squats.
- Min 2-5-8-11-14:
- 15 Medball sit-ups 9/6 kgs.
- Min 3-6-9-12-15:
- 10 Burpees.

AMRAP 15 min of:
- 50 DU.
- 20 Kb swings 24/16 kgs.
- 20 walking lunges with overhead 20/15 kgs plate.
- 20 Toes to bar.
- 20 HSPU.

For time (cap: 15 min):
- Snatch ladder + DU.
--- RX Man: 2x30 / 2x40 / 2x50 / 2x60 / 2x70 Kgs.
--- Rx Wom/ Sc Man: 2x20 / 2x30 / 2x40 / 2x45 / 2x50 Kgs.
--- Sc Wom: 2x15 / 2x20 / 2x25 / 2x30 / 2x35 Kgs.

2 rounds for time of:
- 15 burpees over the barbell.
- 15 Wall ball shots 12/8 kgs.

90 sec ON / 30 sec OFF in each station:
- Sit-ups.
- Mountain climbers.
- Russian twists (9/6 kgs).
- Superman (left).
- V-ups.
- Back Hollow rocks.
- Bicycles.
- Superman (right).
- Toe touches "V".
- Back GHD.
- V-hold (9/6 kgs).
- Lateral plank crunch left.
- Strict toes to bar (rings).
- Lateral plank crunch right.
- Hollow rocks.

AMRAP 10 min of:
- 10 Burpees to target.
- 10 Toes to bar.
- 10 Overhead lunges (20/15 kgs plate).
- 10 Kb Swing (24/16 kgs).

Amrap 35 min.
- Patear a Deivid y George 2.0 con kb.

For time (cap: 35 min):
10-9-8-7-6-5-4-3-2-1 reps of:
- 250 m run (just once each round).
- Chest to bar pull-ups.
- Kb snatch (each hand) alternating hands 24/16 kgs.
- Clusters 50/30 kgs.
- Box jumps 24"/20".