Pull Up
5x3

5 rounds:
10-20 GHD SitUp
1min rest
10-15 Parallette PushUp
1min rest

Tri-set x 4 sets
B1: SHOULDER PRESS seated, neutral grip x6
B2: Incline DUMBBELL PRESS
B3: Med Ball SUPINE CHEST PRESS

Every 3 minutes for 12min:
5-8 Strict HSPU/Shoulder press
6-10 Alternating pistols/Weighted lunge steps AHAP
+
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

E2M for 16min:
1: Back squat x6 @ 41x1 tempo
2: 8/8 1 arm seated DB Press
+
9min amrap:
3 Push Press 60/40kg/ DB push press
6 Box jumps/step ups
9 TTB/Hanging knee raises

PartnerWOD
In teams of 3 perform the following
200 Front Squats 60/40kg
200 Shoulder 2 Overhead 60/40kg
200 Burpees
200 Pull Ups

A
- Run as many mts in 25' (Só conta voltas completas - 400m)

Rest 3'

B1
- Max Ring Dips Strict 1'
Rest 1'
- Max Ring Dips Strict 1'
Rest 1'

B2
- Max Squats Feet Together 1'
Rest 1'
- Max Squats Feet Together 1'

#MetCon | 5 rounds for time of:

• 10 pike push-ups
• 10 double unders/40 single unders
• 40 flutter kicks
• 10 double unders/40 single unders

5 Power Cleans
5 Front Squats
5 Jerks
5 Attempts at a Max Weight for the unbroken sequence
When finished your final set
Row 2K

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jump rope

3rds(8)
8-12 rkbs
8-12 db strict press
8 back extension

Power(16)
bench/strict (work up to 10 hvy)
overhead squat-4x4
deficit deadlift 6x1

Metcon/Metcon-comp(20)
50 du's
50 sit ups
25 hrpu
40 du's
40 sit ups
20 hrpu
30 du's
30 sit ups
15 hrpu
20 du's
20 sit ups
10 hrpu
10 du's
10 sit ups
5 hrpu
metcon-sub single unders x3 if you can't hit double unders

Finisher
50 kneeling crunch
1 min hip opener per
25 w raise