A. WARM UP

      2 Rounds of

   20 Shoulder Taps

   30″ Plank

   10 Knee Push Ups

B. GYMNASTICS

      5 Sets of

   20″ Handstand Hold

   10-7 Strict HSPU

1´Rest

Directly Into

   30 Strict HSPU

C. METCON 18´CAP

      Partitioned Anyway

   150 Wall Ball

   100 Toes to Bar

   50 Shuttle Run 5m

A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 1:30 x 9 Sets

3 Sets of

   1 Power Clean + 1 Deep Power Clean + 1 Squat Clean   65-70%

3 Sets of

  1 Deep Power Clean + 1 Squat Clean   75-80%

3 Sets of

  1 Squat Clean   +80%

C. 2´ON 2´OFF X 5 ROUNDS

   12/8 Cal Echo Bike-Bike Erg

   10 Deadlift

   8 Burpees over the Bar

   Max Clean 100/70

TEAM OF 2   44´

«FOLLOW THE PARTNER»

      9 Rounds of  «4´ON 1´OFF»

Bloque A (x3)

   X Cal Row

   X Cal Row

   15 Burpees over the Bar

   10 Burpees over the Bar

Max Cal Row

Bloque B (x3)

   X Cal Ski Erg

   X Cal Ski Erg

   50 Heavy Double Unders

   35 Heavy Double Unders

Max Cal Ski Erg

Bloque C (x3)

   X Cal Bike Erg

   X Cal Bike Erg

   20 Box Jump over 24/20

   15 Box Jump over 24/20

Max Cal Bike Erg