Por parejas.
(Uno trabaja mientras el compañero realiza Squat hold). Mínimo 10 reps por persona.
AMRAP 20 min.
- 50 Hollow Rocks.
- 50 Pistols.
- 50 Medball circles 9/6 kgs.
- 50 Wall ball shots 9/6 kgs.
- 50 V-ups.
- 50m Handstand walk.
- 50 x 2 Russian twists 9/6 kgs.
- 50 Cleans 50/30 kgs.

For time (cap: 40 min):
- 250 m run.
- 50 Wall ball shots 9/6 kgs.
- 75 Front Squat 40/25 kgs - 30/15 kgs.
- 500 m run.
- 75 Wall ball shots 9/6 kgs.
- 25 Bar facing burpees.
- 750 m run.
- 25 Wall ball shots 9/6 kgs.
- 50 Overhead squat 40/25 kgs - 30/15 kgs.

MURPH LAW
For time (cap: 50 min).
- 1 mile run.
- 5 rounds of:
- 20 pull-ups.
- 40 Push-ups.
- 60 Air Squats.
- 1 mile run.

3RFT (cap: 10 min):
- 50 DU.
- 25 Sit-ups.
- 10 Clean & Jerks 70/45 kgs. - 50/30 kgs.

Rest 2 min.

AMRAP 3 min of:
- Ring MU/Strict chest to bar pull-ups.

10 min EMOM for quality of:
- 2 Power snatch.
- 2 Hang power snatch.
- 1 Full Snatch.
@ 60% @ RM.

AMRAP 10 min of:
- 10 Deadlifts 100/70 kgs - 75/50 kgs.
- 15 Kb Swings 32/24 kgs - 24/16 kgs.
- 20 Wall ball shots 9/6 kgs.

Circuit of 15 workouts 60 seconds ON / 30 seconds OFF of:
- 28 cal row.
- 28 medball hollow rocks 9/6 kgs.
- 28 wall ball shots 9/6 kgs.
- 28 GHD back extensions.
- 280 kg/140 kg 10 meters farmer walk (20/10 kgs bumpers).
- 28 Box jumps 24"/20".
- 28 Toes to bar.
- 28 Pistols.
- 28 unbroken seconds in perfect ring L-sit.
- 28 diamond push-ups.
- 28 Triple unders (Rx) / Double Unders (Scaled).
- 28 strict pull-ups.
- 28 V-ups.
- 28 seconds one handstand hold on the wall.
- 28 x 2 Medball russian twists 9/6 kg.
*** write on the blackboard how many exercises you completed the 28 reps (1 to 15).***

AMRAP 8 min of:
- 15 Wall ball sit-ups 9/6 kgs.
- 10 Power snatch 50/35 kgs.
- 8 Step-ups with bumper 20/10 kgs.

30 seconds rest.

AMRAP 3 min of:
- 10 HSPU.
- 40 DU.

1 min rest.

AMRAP 8 min of:
- 10 Deadlift 100/60 kgs.
- 6 Ring Muscle-ups.

For time (cap: 35 min):
2 Rounds of:
- 25 Air squats.
- 10 Hang power snatch 60/35 kgs - 40/20 kgs.
- 25 Wall ball shots 9/6 kgs.
- 2 Rope climbs.
1 round of:
- 250m run.
- 250m row.
- 500m run.
- 100 DU.
- 250m run.
- 250m row.
2 rounds of:
- 40 Deadlifts @ 60/35 kgs - 40/20 kgs.
- 30 burpees over the bar.
- 20 medball sit-ups.
- 10 Bar MU.

EMOM 25 min of:
Min 1-6-11-16-21:
- 4 Ring MU / 7 Chest to bar pull-ups + 7 diamond push-ups.
Min 2-7-12-17-22:
- 4 Full Clean @ 75% RM.
Min 3-8-13-18-23:
- 12/8 burpees over the bar.
Min 4-9-14-19-24:
- 20 Wall ball shots 9/6 kgs.
Min 5-10-15-20-25:
- 10 Alternating Kb snatch 24/16 kgs.