AMRAP 10 min:
- 2 Power Snatch (30/20 kgs).
- 3 Overhead Squat (30/20 kgs).
- 3 Toes to bar.
- 2 Pull-ups.

1 ON / 1 OFF --> Máx reps possible.
- Overhead lunges (20/10 kgs).
- Skin the cat.
- Strict "V" Toes to bar.
- Box jumps (30"/24").
- Wall Climb.
- DU,
- Bumper up/down.
- Farmer Walk (48/32 kgs).

AFAP: Time cap 12 min.
- 1 MU (bar).
- 20 HSPU.
- 2 MU.
- 15 HSPU.
- 3 MU.
- 10 HSPU.
- 4 MU.
- 5 HSPU.
- 5 MU.
- 100 sit-ups.

SÚPER WALL BALL (9/6 kgs).
- Max reps in 1 minute.

AFAP (Time cap: 12 min):
Circuit:
1 - 60 Air Squats.
--- 50 m running.
2 - 50 Kettlebell Swing.
--- 50 m running.
3 - 40 Box jumps (24"/20").
--- 50 m running.
4 - 30 Toes to bar.
--- 50 m running.
5 - 20 Push ups.
--- 50 m running.
6 - 10 Burpees.

AMRAP 20 min:
- 30 sec. plank hold.
- 25 Feet up, touch and down.
- 20 sit-ups.
- 30 sec. back plank hold with medicine ball.
- 25 "V" sit ups.
- 20 Back hollow rocks.

EMOM 10 min.
- 8 Overhead lunges (20/15 kgs).
- 4 Hand release burpees.

Quality Workout.
Por parejas.
- Push-ups / Plank hold.
- Pull-ups / back plank hold.
- Lateral pull-ups / Lateral plank hold.
- Pistols / Squat hold on the wall.
- Side lunges / 1 leg squat hold.
- Front shoulder press / outstretched arms plank hold.
- Open push-ups / outstretched open arms plank hold.

AMRAP 10 min:
- 20 DU.
- 15 Bumper thrusters (20/10 kgs).
- 10 burpees.
- Circuit.

While the partner does 40 sit-ups.

EMOM 10 min:
- 3 Power Snatch (30/20 Kgs). --> LEVEL II 40/30 Kgs.
- 1 Overhead Squat.