STRENGTH 3 SET 5 BACK SQUAT 16 ALT ARM DBs PRESS REST 1:30   METCON 7’ AMRAP RX: 50 DOUBLE UNDERS 20 DB FRONT SQUAT 10 DB PUSH PRESS 22.5/15Kg   INT: 30 DOUBLE UNDERS 20 DB FRONT SQUAT 10 DB PUSH PRESS 17.5/12.5Kg   BEG: 50 SINGLE UNDERS 20 DB FRONT SQUAT 10 DB

MIDLINE 8’ EMOM ODD: 30’’ HOLLOW HOLD EVEN: 30’’ SUPERMAN HOLD   METCON TEAM OF 3 20’ AMRAP RX: 90 CAL ROW 60 KB PUSH JERK 24/16Kg 30 BURPEES SYNCHRO   INT: 90 CAL ROW 60 KB PUSH JERK 20/12Kg 30 BURPEES SYNCHRO   BEG: 90 CAL ROW 60 KB PUSH JERK by feel 30

WEIGHTLIFTING EVERY 1:15 X 8 SETS 1 SNATCH PULL + 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH   METCON 4 ROUNDS FOR TIME RX: 8 TOES TO BAR 12 POWER SNATCH 35/25Kg   INT: 8 KNEES TO ELBOWS 12 POWER SNATCH 30/20Kg   BEG: 8 HANGING KNEES RAISES 12 POWER SNATCH by feel

GYMNASTIC 10’ EMOM ODD: 3 STRICT PULL UP EVEN: MAX HANDSTAND HOLD FACING WALL   METCON FOR TIME RX: 1000m ROW 75 PUSH UP 50 PULL UP   INT: 1000m ROW 75 KNEES PUSH UP 50 BANDED PULL UP   BEG: 3 ROUNDS OF 300m ROW 25 KNEES PUSH UP 15 RING ROW   CAP

STRENGTH 3 SETS 5 DEADLIFT 8 BB PENDLAY ROW REST 1:30   METCON 1:30 ON – 1:30 OFF X 5 SETS RX: 200m SPRINT MAX EFFORT DEADLIFT 70/50Kg   INT: 200m SPRINT MAX EFFORT DEADLIFT 60/40Kg   BEG: 200m SPRINT MAX EFFORT DEADLIFT by feel

SORPRESA ?

STRENGTH 5 X 5 PUSH PRESS   METCON 14’ AMRAP RX: 60 DOUBLE UNDERS 40 AIR SQUAT 20 BURPEES 10 PUSH JERK 60/40Kg   INT: 40 DOUBLE UNDERS 40 AIR SQUAT 20 BURPEES 10 PUSH JERK 50/30Kg   BEG: 60 SINGLE UNDERS 40 AIR SQUAT 20 BURPEES 10 PUSH JERK by feel

ENDURANCE FOR TIME TEAM OF 3 1600m RUN TOGETHER 3000m ROW (I GO YOU GO) 1600m RUN TOGETHER   CAP TIME 35 MIN

WEIGHTLIFTING EVERY 1:15 X 8 SETS 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 PUSH JERK   METCON 3 ROUNDS FOR TIME RX: 21 POWER CLEAN 40/30Kg 15 PULL UP 9 BOX JUMP OVER 60/50cm   INT: 21 POWER CLEAN 35/25Kg 15 BANDED PULL UP 9 BOX JUMP OVER 60/50cm   BEG: 21

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