Lunes

7RONDAS

4 Chest to Bar Pull-ups
8 Push Up
12 Air Squats

---THEN---

5 Rope Climbs
15/12 Calorias Row/Bike
4 Rope Climbs,

 15/12 Calorias Row/Bike
3 Rope Climbs

15/12 Calorias Row/Bike
2 Rope Climbs

15/12 Calorias Row/Bike
1 Rope Climb

15/12 Calorias Row/Bike

18, CAP

Back squat 

(10MIN)

2×3 at 70%
2×3 at 75%
2×3 at 85%

For Time: 

10MIN CAP

Rx
60/42 Calorie Row
50 Box Jump Overs
40 Toes to Bar 
30 Power Clean (6040) 

Scaled

30 Power Clean

40 Toes to Bar 

50 Box Jump Overs

60/42 Calorie Row

Sabado

For time

21 Thruster 40/30kg
7 Pullup
7 C2B
7 Bar Muscle up

15 Thruster 50/35kg
5 Pullup
5 C2B
5 Bar Muscle up

9 Thruster 60/40kg
3 Pullup
3 C2B
3 Bar Muscle up

Viernes

 1 Body Armor
3 Sets: 8 DB Shoulder Press + 8 DB Bent Over Rows

3 Sets: 21 band pull over dorsal  + 21 Banded Pull-Aparts

2 Barbell Cycling

3 Rondas
en  3 Minute:
9 Power Snatches
15 Power Cleans
21 Push Jerks

(50/35)

3 Conditioning

For Time:
60/40 Calorie Row/Bike
100 Double Unders
400 Meter sand bag (50/30)

Rest 2 Minutes

40/25 Calorie Row
50 Double Unders
200 Meter sand bag (50/30)

Rest 2 Minutes

20/15 Calorie Row
25 Double Unders
100 Meter sand bag (50/30)