3 snatches

6 hang power cleans

9 chest to bar pull ups

12 pistols

15' Amrap

Technique - Balance

Strength - Muscle Snatch 60% - 70% - 75%

MURPH

1600 run

100 pull ups

200 push ups

300 squats

1600 run

For time - Cap 40'

EMOM 20'

A. 4 Ring muscle ups

B. 6 Deadlifts 

C. 12 Kb Swings

D. Rest

Technique - Hollow rock

Strength - Kneeling press

10 Kb snatches

10 burpees

10 Rounds for time - Cap 18' - Challenge 13'

Technique - Kettlebell snatch

Strength - 1/2 Front squats 115% 125% 135%

7 Overhead squats

10 Handstand push ups

30 Double unders

5 Rounds for time - Cap 16' - Challenge 10'

Technique - Turkish get up

Strength - Turkish get up

Buy in 400 Run

15 Box jumps

10 Chest to bar pull ups

3 Rounds

Cash out 400 Run

For time - Cap 15' - Challenge 9'

Technique - Handstand walk

Strength - Muscle snatch 55% - 65% - 75%

Every 3' for 5 rounds

8 cleans and jerks

10 toes to bar

6 cleans and jerks

10 toes to bar

4 cleans and jerks

10 toes to bar

2 cleans and jerks

10 toes to bar

Máx cleans and jerks

Technique - Hang / Power clean / Push jerk

Strength - Snatch pull 130%

LOREDO (treino no Parque da Juventude)

24 squats

24 push ups

24 walking lunge steps

400m run

6 rounds for time

13 thrusters

13 handstands push ups

13 wall balls

13 burpees

13' Amrap

Technique - 1/2 Front squats

Strength - 1/2 Front squats 110% - 120% - 130%

75 Double unders

9 Deadlifts

6 Bar muscle ups

4 Rounds for time - Cap 16' - Challenge 9'

Technique - Hanging Windshield Wipers

Strength - Déficit Push ups

For the 18' amrap,have one partner work while the other rests,switching after a full round is completed. If you're performing without a partner, rest 90 seconds between each round.

3 Squat snatch

9 Toes to bar

12/9 cal. Row

Technique - Squat Snatch

Strength - Snatch pull 120%

EMOM 15'

A. 6 Shoulder to overhead

B. 12 Box Jumps

C. 18 Abmat sit ups

Technique - Ring muscle ups

Strength - Ring pull / déficit ring row

4 Hang squat clean

8 Chest to bar pull ups

200 Run

5 Rounds for time - Cap 17' - Challenge 13'

Technique - Muscle Snatch

Strength - Muscle Snatch 50%-60%-70%

"Randy"

75 Power snatches

200 Double unders

"T.U.P."

15-12-9-6-3

Power cleans

Pull ups

Front squats

Pull ups

200 Double udners

Amrap 25'

EMOM 16'

A. 5 Défict Strict Handstand push ups

B. 10 Ring dips

C. 12 Overhead Lunges

D. Rest

Technique - Toes to bar

Strength - Press

6 Deadlifts

12 Kb swings

200 Run

5 Rounds for time - Cap 18' - Challenge 13'

Technique - Back squats

Strength - Back squats

4 Cleans and jerks

6 Strict pull ups

8 Box jumps

10/8 Cal row

Amrap 20'

Technique - Handstand push ups

Strength -

4 thrusters

40 double unders

8 rounds for time - Cap 15' - Challenge 10'

3 bar muscle ups

5 snatches

7 burpees over the bar

11´AMRAP

Technique - Nordic flexion

Strength - Deadlifts