MondayStrength/Structure3 Rounds (for weight)500m C2 Bike5 Weighted Chin Ups50′ Backwards Sled Drag
3 Rounds (for weight)500m Row5 Bench Press25′ Seated Sled Rope Pull
MobilityCactus Stretch
TuesdayMetcon“Group Quarterfinal 1 (as a person)”each 2 minutes, full 5 rounds of:
10 lateral burpees over the bar10 entrance squats 84/57KgMax muscle-ups-rest 2 minutes-
AimSpeed Energy
MobilityFrog StretchButterfly Stretch
WednesdayMetcon“Rodrigo”10 Rounds200m Run3 Wall Walks10 Kettlebell Swings 24/16Kg
AimPacing & Respiratory
MobilityCapsule StretchHurdler Stretch
ThursdayStrengthOverhead Squat 1RM
Metcon21 Cal Ski15 Bar Dealing with Burpees9 Overhead Squats 60%
MobilityStraddle Stretch
FridayMetcon“Healy”AMRAP 205 Strict Toes To Bar10 Hand Launch Push Ups15 Wall Balls
AimJoint Heath / Gymnastics Endurance
MobilityWall Shoulder/Pec StretchCouch Stretch
SaturdayMetcon“Isabel”30 Snatches 61/43Kg
AimStrength & Energy Endurance
MobilityStraddle Stretch
