“Tabata”
Pull ups - 7
Burpees - 5
Tire jump throughs - 5
Push ups - 9

3X185
3X215
11X240

WOD
4 rounds of:
2min. run
20 Push-up

5x5 back squat (hice 40 50 60 70 80kg)
WOD 5 rounds of (10min. cap):
Run 200m
10 OHS 40725kg (hice la primera con 35 y luego el resto con 30kg)

25 real pullups in 8m (10 close over, 10 close facing, 5 chin)

100 squats in 5:58

Strength: Deadlifts 1-1-1-1-1-1-1 (205 max)

WOD: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Strength: Deadlifts 1-1-1-1-1-1-1 WOD: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
15:02
Max Deadlift: 285#

400 m run
50 push ups
400 m run
50 sit ups
400 m run
50 squats
= 14:46

16min time cap, for time:
400m Run
100 Double Unders
25 Ring Dips

200m Run
75 Double Unders
20 Ring Dips

100m Run
50 Double Unders
15 Ring Dips

W/ whatever time you have left, AMRAP power cleans w/ 135#

12:42 w/ 22 PC

Strength
3x Max Effort Strict Pull Ups - 2 2 1 green band

Wod
5 Rounds

45 Seconds Max reps Floor Press 145/95 -#60lbs

Rest :15 Seconds

45 Seconds Max Front Rack Lunges 145/95 (Clean the weight off the floor, Lunges are in place) -60lbs

Rest :15 Seconds

Max Effort 200m Run
Rest 4:00 (Spot the person you are partnered with during this time)
*Score is repetitions, no need to track the run times, but these are 100% effort.
FP - 51 L - 46