A. MOBILITY CLEAN

      2 Rounds

   10 Air Squat

   10 Sit Ups

   5 Yoga Push Ups

   5 Inch Worm

      2 Rounds

   20 seg Bar from back mobility wrist

   5 Good Morning

   5 Thruster

B. WEIGHTLIFTING 20´

      5´Get Ready

      Every 60″ x 6 rounds

   2 x 1 Power Clean + 1 Front Squat   75%

      Rest 3 min

      Every 60″ x 6 rounds

   1 Power Clean + 1 Front Squat   85%

C. METCON 13´CAP

      3 Rounds of

   45 Wall ball 9/6

   15 Clean & Jerk 70/50

Intermedio: 60/40

Scaled: 50/35

A. WARM UP

      3 Rounds

   5 Scapullar Pull Ups

   10 Ring Rows

   5 Yoga Push Ups

   10 Push Ups

B. STRENGTH 12´

      6 Rounds

   45 seg ON 15 seg OFF

Even:

   10 Hand Release Push Ups 

   Max Strict HSPU

Odd:

   1 Legless Rope Climb

   Max Strict Chin Ups

Scaled:

   Strict HSPU: Kipping HSPU/Seated Shoulder Press

   Legless: Rope Climb/Floor Rope Climb

C. METCON 18´CAP

Cash In: 100 Double Unders

   5 Toes to Bar

   15 Burpees Box Jump Over 24/20

   10 Toes to Bar

   15 Burpees Box Jump Over 24/20

   15 Toes to Bar

   15 Burpees Box Jump Over 24/20

   20 Toes to Bar

   15 Burpees Box Jump Over 24/20

   25 Toes to Bar

   15 Burpees Box Jump Over 24/20

Cash out: 100 Double Unders

A. WARM UP

      2 Rounds

   300m Run

   300m Row

B. STRENGTH

      Every 2´x 15 (50% Back Squat)

   10 Back Rack Lunges

   10 Back Squats

C. WOD 17´CAP

      5 Rounds

   20/16 Cal Machine

      Double Db Complex

   10 Db Deadlift

   8 Db Clean (Hang)

   6 Db Thruster

   4 Devil Press

HOME WOD

A. METCON

      Every 15″ x 20´

   0″ – 15″   6 Lunges Altern

   15″ – 30″   6 Sit Ups

   30″ 45″   6 Jumping Squats

   45″ – 60″   6 Push Ups

B. CONDITIONING

      Running Sets

30min Works

   1´Min Medium Pace

   1´High Pace

   1´Walk

A. WARM UP

      EMOM 6´

   1 min 12 Burpees

   2 min 20 Sit Ups

   3 min 15 Burpees

   4 min 25 Sit Ups

   5 min 18 Burpees

   6 min 30 Sit Ups

B. METCON (IN PAIRS)

      ” Partitioned Anyway”

   60 Bar/Ring Muscle Ups

   120 Burpees to Bar

   180 Box Jump over 24/20

   240 Push Ups

   300 Double Unders

HOME WOD

A. EMOM 6´x 3 rounds

   1 min 12 Burpees

   2 min 20 Sit Ups

   3 min 15 Burpees

   4 min 25 Sit Ups

   5 min 18 Burpees

   6 min 30 Sit Ups

      – Rest 3 min –

B. PUSH STRENGTH     

      5 Rounds

   10 Push Ups

   5 HSPU

      – Rest 30 seg –

   10 Hand Release Push Ups

   5 Strict HSPU

      – Rest 90 seg –

A. MOBILITY SNATCH

B. WEIGHTLIFTING 15´

   1 x 3 Hang Squat Snatch   70-75%

   2 x 2 Hang Squat Snatch   80-85%

   3 x 1 Hang Squat Snatch   87-92%

(Above Knee)

C. METCON 19´

      10 Rounds  1´ ON 1´ OFF

Even

   10 Power Snatch

   Max Wall Ball 9/6

Odd

   10 OHS

   Max STOH

Rx: 52/35

Int: 43/29

Scaled: 30/20