A. WARM UP

B. WEIGHTLIFTING

      Every 1:30 x 15´

   1 Slow Clean Pull + 1 Power Clean

   1 Slow Clean Pull + 1 Squat Clean

C. METCON 16´CAP

500m Run

      10 Rounds of

   1 Power Clean 102/70 Kg

   5 Burpees over the Bar

500m Run

      10 Rounds of

   1 Squat Clean 102/70 Kg

   5 Burpees over the Bar

A. WARM UP

      TABATA

   Dead Hang Hold

   Ring Row

   Hand Stand Hold

   Push Ups

B. GYMNASTIC STRENGTH

      AMRAP 2´ON 1´OFF X 5 Rounds

   R1: 5 Strict Pull Ups 1 Strict HSPU

   R2: 4 Strict Pull Ups 2 Strict HSPU

   R3: 3 Strict Pull Ups 3 Strict HSPU

   R4: 2 Strict Pull Ups 4 Strict HSPU

   R5: 1 Strict Pull Ups 5 Strict HSPU

C. METCON

      AMRAP 14´

   10/7 Cal Machine

   7,5m HSW

   10/7 Cal Machine

   5-3 Ring Muscle Ups

TEAM OF 2

00:00-18:00

      100 Wall Ball

50-40-30-20-10

   Cal Ski Erg

   Cal Bike Erg

In the Remaining Time Max Med Ball  Box Step over

20:00-38:00

      100 Med Ball Box Step over

50-40-30-20-10

   Cal Row

   Cal Echo Bike 

In the Remaining Time Max Wall Ball

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30 x 15´

   Power Snatch + Overhead Squat 

   Slow Clean Pull Grip Snatch + Squat Snatch

C. METCON

      1´ON 1´OFF X 12´

   15 /12 Cal Bike Max Overhead Squat

   15 Overhead Squat Max Hang Snatch

   15 Hang Snatch Max Cal Bike Erg