A. WARM UP

      2 Sets of

   5 Inch Worm

   30″ Shoulder Taps

      2 Sets of

   15 Banded Face Pull

   15 Banded Biceps Curl

B. GYMNASTICS 15´

Every 3´x 15´

      5 Complex

   1 Wall walk + 2 Wall Facing HSPU

   5 Weighted Strict Chest to Bar-Pull Ups

C. METCON 17´CAP

      Partitioned Anyway

   40 Ring Muscle Ups

   80 Strict HSPU

   120/90 Cal Row   

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30´x 9 Sets

   Set 1-2-3: Muscle Snatch + Power Snatch + Squat Snatch +

OHS   55-65%

   Set 4-5-6: Power Snatch + Squat Snatch + OHS   70-80%

   Set 7-8-9: Squat Snatch + OHS   +85%

C. METCON 15´CAP

      21-18-15-12-9-6-3

   Overhead Squat 43/30

50 Double Unders

      3-6-9-12-15-18-21

   Toes to Bar

TEAM OF 2 «FOLLOW ME AND ADD» 36´

BLOQUE 1 2:30 ON 30″ OFF x 3 Rounds

   Atleta A 18/12 Cal Row

   Atleta B 12/9 Cal Row

Max Burpees over the Row

BLOQUE 2 2:30 ON 30″ OFF x 3 Rounds

   Atleta A 18/12 Ski Erg

   Atleta B 12/9 Ski Erg

Max GHD Sit Ups

BLOQUE 3 2:30 ON 30″ OFF x 3 Rounds

   Atleta A 18/12 Bike Erg

   Atleta B 12/9 Bike Erg

Max Dual Db Walking Lunges 22,5/15

BLOQUE 4 2:30 ON 30″ OFF x 3 Rounds

   Atleta A 18/12 Echo Bike

   Atleta B 12/9 Echo Bike

Max Wall Ball 9/6

A. WARM UP

      2 Sets of

   30″ Wall Sit

   5 Tempo Back Squat

   30″ Shoulder Taps

   5 Tempo Shoulder Press

B. STRENGTH

      Every 4´x 20´

   5 x 3 Back Squat   75-88%

   5 x 8 Shoulder Press   75%

C. METCON 16´CAP

      6 Rounds of

   1 Legless Rope Climb

   5 Devil Press

   2 Rope Climb

   15 Dual Db Shoulder to over Head