Block Power Clean

1 x 3 @ MAX lb

Back Squat

1 x 4 @ MAX lb

Front Rack Step-Ups

1 x 20

Ring Hamstring Curl

3 x MAX

For time: 50 front squats Cada vez que tires la barra al suelo, completa 20/30 calories en una assault bike. ♀ 125 lb ♂ 185 lb Escalado: ♀ 105 lb ♂ 155 lb rookie: ♀ 95 lb ♂ 135 lb

Completa lo siguiente: 20 series 30 seg en ski Erg @80% 30 seg en ski Erg @ritmo de recuperación

Push Press

1 x 1 @ MAX lb

3 set para maxima distancia 3 Bench Press, heavy weight Rest 30 seg 15 Wall Facing Strict Handstand Push-ups Rest 30 seg max distancia Handstand Walk, 1 min amrap Descansa 2-3 minutos entre rondas.

5 Weighted Strict Pull-ups, pesado Rest 30 secs 15 Strict Pull-ups Rest 30 secs 15 horizontal Ring Rows Rest 2 mins 3 Weighted Strict Pull-ups, mas pesado Rest 30 secs 15 Strict Pull-ups Rest 30 secs 15 horizontal Ring Rows Rest 2 mins 1 Weighted Strict Pull-up, maximo peso Rest 30 secs 15 Strict Pull-ups Rest 30 secs 15 horizontal Ring Rows

En una ventana de 8-minutos por 3 rounds, completa: 850/1,000-meter row 15 lateral burpees box jumps 30 wall-ball shots *Descansa el tiempo restante de la ventana ♀ 7kg medicine ball, 60cm cajón ♂ 9kg medicine ball, 50cm cajón Rookie: ♀ 5kg medicine ball, 60cm cajón ♂ 9kg medicine ball, 50cm cajón

3 sets de max reps Banded Tricep Push Downs 12 incline DB biceps curls (bajada muy lenta buscando extension maxima del codo a proposito) .-rest 2 min-

3 Pause Squat Snatches + 3 Overhead Squats -3 seg pausa en cada reps de squat snatch, ohs normales 5 sets para construir una carga pesada sin fallar

Snatch Pull

1 x 5

4 sets: Sled Push, o sandbag carry 15m Reverse Sled Drag, reverse sandbag carry 15m 10 weighted Back Extensions, 45/25-lb Rest 1 min

Complete as many rounds and reps as possible in 20 minutes of: 20 lateral burpees over the dumbbell 20 alternating dumbbell hang clean-to-overheads 200-meter row ♀ 35-lb dumbbell ♂ 50-lb dumbbell

4-5 rounds for time of: 50 Double Unders 10 Burpee-to-Targets, 6 in 15 Toes-to-bars Rest 2 mins

En 10 minutos o menos llega a un 80%x2 reps, con 2 seg en bottom squat en cada rep

2 clean + 1 split jerk EN 10 minutos o menos llega a un 80% x 1 complex unbroken sin soltar la barra en ningun momento.

Front Squat

1 x 6 @ MAX lb

For time: 50 burpees 40 pull-ups 30-calorie row 20 wall walks 10 ring muscle-ups Reemplazo de ring muscle ups Escalados: bar mu/ring dips Rookie: ring dips/ ring push ups

15 reps por tiempo RX: legless Escalado y rookie : normal

Shoulder Press

4 x 6 @ MAX lb

3 sets 16 Rear Foot Elevated Dumbbell Romanian Deadlifts 8 L - strict pull ups (supine grip) -rest 2 min-

Deficit Strict Hspu

1 x MAX

Banded Push Up

1 x MAX

PARTE A: Por 6 rounds, completa 1 minuto de: 45 double-unders Max kettlebell swings en el tiempo restante Rest 1 minute entre rounds. ♀ 53-lb kettlebell ♂ 70-lb kettlebell PARTE B: 21-18-15-12-9-6-3 reps for time of: Knees-to-elbows Dumbbell thrusters ♀ 35/25-lb dumbbells ♂ 50/35-lb dumbbells PARTE C: On a 25-minute clock, complete 5 rounds of: assault bike for 50 seconds, rest 10 seconds assault bike for 40 seconds, rest 20 seconds assault bike for 30 seconds, rest 30 seconds assault bike for 20 seconds, rest 40 seconds assault bike for 10 seconds, rest 50 seconds