A.WARM UP

      2 Rounds

   10 Wall Ball (Easy)

   5 Shuttle Run

   6m Inch Worm

   30″ Wall Sit

B. STRENGTH 20´

      Back Squats

   4 x 10 reps   70-75%

C. METCON 17´CAP

   50 Wall ball 9/6

   10 Shuttle Run

   12m HSW

   40 Wall ball 9/6

   8 Shuttle Run

   12m HSW

   30 Wall ball 9/6

   6 Shuttle Run

   12m HSW

   20 Wall ball 9/6

   4 Shuttle Run

   12m HSW

   10 Wall ball 9/6

   2 Shuttle Run

   12m HSW

A. MOBILITY CLEAN

B. WEIGHTLIFTING 20´

      Power Clean

   5-5-3-3-1-1

C. METCON

      30 Rounds of

   1 Power Clean 60/40

   1 Burpee

      – Rest 2´-

      20 Rounds of

   1 Power Clean 80/55

   2 Burpees

      10 Rounds of

   1 Power Clean 100/70

   3 Burpee

A. WARM UP

      3 Rounds relay

   10/7 Cal Row + 5 Jumping Squats

B. CONDITIONING

      Acumular 120/84 Cal Row

   Intervals 1´ON 1´OFF

C. METCON 20´

“Heavy Grip” 2´ON 2´OFF

      5 Rounds

   18 Pull Ups

   8 Duo Db Hang Snatches 2 x 22,5/15

Max Devil Press

A. WARM UP

      2 Rounds

   10/7 Cal Assault

   10 V-Ups

B. PARTNER WOD 35´CAP

   60/42 Cal Assault Bike

   10 Syncro Thruster

   40/28 Cal Assault Bike

   20 Syncro Thruster

   20/14 Cal Assault Bike

   30 Syncro Thruster

   300m D-Ball Carry (any grip)

   60 D-Ball Ground to Shoulder 60/40

   300m D-Ball Carry (any grip)

   60 Toes to Bar

   10 Syncro HSPU

   40 Toes to Bar

   20 Syncro HSPU

   20 Toes to Bar

   30 Syncro HSPU

A. MOBILITY SNATCH

      2 Set of

   20 Jumping Jack

   5 Yoga Push

   10 Hip Opener

B. WEIGHTLIFTING

      Every 1:15 x 10 sets

   1 Squat Snatch + OHS + Squat Snatch (Drop & Go)

C. METCON 11´CAP

      3 Rounds

   21 Cal Row

   15 Deadlift

   9 Snatches

   6 OHS

Rx: 70/45