A. MOBILITY SNATCH

      2 Sets of

   40″ Wall Sit

   6m Lunges Hip Rotation

   6m Inch Worm

   12m Broad Jump

B. BARBELL CYCLING

      12´Cap B1 + B2

      B1. 30Squat Snatch 70/45 (For Time 6´)

      B2. Inthe remaining Time

   Heavy Rep of Snatch

C. METCON 15´CAP

      3 Rounds of

12-9-6-3

   Wall Ball 9/6

   Box Jump 24/20

   Toes to Bar

      Rest 90″

A. WARM UP

      3 Sets of

   10 Scapular Push Ups

   15 Banded Press

   15 Banded Face Pull

B. UPPER BODY STRENGTH 20´

      5 Sets of

   20″ Handstand Hold

   3-5 Strict HSPU

   Max HSPU

      Rest as needed

Then

   20-30 Strict HSPU (Acumular)

C. METCON 16´CAP

500m Run

      6-9-12-9-6

   Bar Muscle Up

      60-90-120-90-60

   Double Unders

A. MOBILITY CLEAN

      3 Sets  of

   5 Good Morning

   5 Front Squat

   5 Shoulder Press

B. BARBELL CYCLING

12´CAP B1+B2

      B1. 30 Cluster for time 6´Cap 70/45

      B2. In the remaining time

   Heavy rep of Cluster

C. METCON 13´CAP

   50 Thruster 45/30

   50 Burpees over the Bar

   25 Thruster 60/40

   25 Burpees Pull Ups

“TEAM OF 2” 40´CAP

A. Vengan con el equipito  hecho de casa

B. Calienten las lumbares

C. 2 ROUNDS OF

   2000m Echo Bike

   12 Sandbag over the Yoke 150/100

   1000m Row

   10 Sandbag over the Yoke

   1000m Ski Erg

   8 SandBag over the Yoke

   2000m Bike Erg

   6 Sandbag over the Yoke

A. WARM UP

      2-3  Sets of

   5 Scapullar Pull Ups

   15 banded Biceps Curl

   15 Banded Face Pull

B. UPPER BODY-PULL STRENGTH 20´

      5 Sets of

   20″ Handstand Hold

   3-5 Strict Pull Ups

   Max Pull Ups

Rest as needed

      Then

   Acumular 20-30 Strict Chin Ups

C. EMOM 17´(3 rounds)

   24/17 Cal Row

   15 A. Kb Swing 24/16

   Rest

   30 A. Kb Swing 24/16

   15/10 Cal Row

   Rest