AMRAP 4 min:
- Cluster (40/25 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 3 min:
- Cluster (50/32,5 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 2 min:
- Cluster (60/40 Kgs).

EMOM 8 min:
- 1 MU.
- 5 Bumper thrusters (20/15 kgs).
- 2 Weighted pistols.

EMOM 1 min on / 30 sec off (17:30 min).
- "V" ups.
- Knees up (rings).
- Back extension hold in GHD.
- Floor twist touching the floor with the medicine ball (9/6 kgs), with legs up.
- Mountain climbers.
Bloqueo abdominal en suelo tumbado boca arriba, brazos extendidos (intentar tocar el suelo con lumbares).

AMRAP 15 min.
- 25 Sit-ups.
- 25 Ground to overhead bumper deadlift (10/5 kgs).
- 25 sec plank hold.
- 10 Toes to bar.

3 x RM Deadlift

EMOM 10 min:
- Clean.
- Hang Power Snatch.
- 3 Back Squat.

For time:
21 - 15 - 9

- Kettlebell Swing (24/16 kgs).
- Burpees.
- Sit-ups.

AMRAP 10 min.
- 20 boxjumps, 24"/20"
- 20 push presses, 50/35 Kgs.
- 20 pull-ups.

AMRAP 8 min.
- 5 Body Blaster:
----- 1 Cluster with medicine ball (9/6 kgs).
----- 3 Push ups over the medicine ball.
- 10 Lateral lunges with medicine ball (9/6kgs) overhead.
- 20 Hip rotations lateral plank.

QUALITY
Level I: 2 rounds.
Level II: 3 rounds.

• 15 Circles with both legs each side.
• 20 Pulsators with both legs.
• 15 Back extension with straight arms with medicine ball.
• 20 Russian twists each side.
• 15 Single leg lifts.
• 20 Hollow rocks.