A. WARM UP

   500m Run

   500/450m Row

B. STRENNGTH STAMINA

      Every 2 min x 12´(6 rounds)

   12 Back Squats

   12 Lunges From Back

Rx: 50/35

Scaled: 40/25

C. CODITIONING

      EMOM 4´X 4 rounds

   Even: 14/9 Cal Row

   Odd: 12 Burpees

Cada ronda se aumentará 1 rep en las calorías y

en los Burpees

0 to 4

   14/9 Cal Row

   12 Burpees to Tarjet

4 to 8

   15/10 Cal Row

   13 Burpees to Tarjet

8 to 12

   16/11 Cal Row

   14 Burpees to Tarjet

12 to 16

   17/12 Cal Row

   15 Burpees to Tarjet

Scaled:

   12/7 Cal Row

   10 Burpees

A. WARM UP

      3 Rounds

   30 seg Knee Push Ups

   30 seg Dynamic Plank

   30 seg Ski Erg

Skill: Push Press + Push Jerk

B. STRENGHT 15´

      Push Press + Push Jerk

   5 x 3 +3 reps (AHAP)

      – 7 min Get Ready for Wod –

C. METCON 13´

21-18-15-12-9-6-3

   HSPU

Between Set

   12 Db Hang Clean & Jerk 22,5/15

Rx: Strict

Scaled: Kipping

Adapted: Hand Release Push Ups

A. WARM UP

      3 Rounds

   5 Scapullar Pull Ups

   20 Band Pull Apart

   10 Banded Biceps Curl (10 each arm)

B. STRENGTH 15´

      6 Rounds for quality

   10/7 Strict Chin Ups

   12 Pendlay Row (one Db 6/6)

      – 5 min Get Ready for Wod –

C. PARTNER WOD

      AMRAP 9´

You go I go

   10/7 Cal Ski Erg

   6 Amercan Kb Swing 32/20

      – Rest 2 min –

      AMRAP 9´

You go I go

   7/5 Cal Air bike

   3 Bar Muscle Ups

Scaled: Jumping bar Muscle Ups/6 Pull Ups

A. MOBILITY CLEAN

B. STRENGTH 15´

   3 x 3 Squat Clean   85-90%

      – 5 min Get ready –

C. METCON “Coe” 15´CAP

      10 Rounds of

   10 Thruster 43/29

   10 Ring Push Ups

A. WARM UP

      Core Work

EMOM 4´

   8 V-Ups

   8 Sit Ups

EMOM 4´

   20 seg plank + 20 seg Mountain Climbers

B. STRENGTH

      Deficit Deadlift

   4 x 8 reps AHAP

C. EMOM 14 MIN (1:00)

Even

   12 Alternating Db Snatch

   20 Double Unders

Odd

   10 Burpees Box Jump Over 24/20