A: Metabolic: 2 x 500 Row. B: WOD: AMRAP 15 Min 30 Kb Swing Americano 2 Rope climb 20 Box jump 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 20 Box jump 2 Rope climb 30 Kb Swing Americano´ C: Stretch

A: Strength: Back Squat 4 x 3 al 85% B: WOD: 4 series de: 10 Zancadas con barra 70/40 kg 3 Atlas Stone. Rest C: Stretch.

A: Skill: Log B: WOD: 4 Rounds for time: 23 Russian twist 20 DB Front rack lunge 3 Log lift

20 min. run, max distance in 3 minutes

A: Gimnastico. WOD por calidad. AMRAP 8 min 35 Seg Hand stand possition 10 Ring push ups 8 V Sit ups B: WOD: 4 Rondas de: 12 Thruster 45/30 kg 10 Burpees over the bar 10 Toes to bar C: Stretch

A: Strength: Shoulder press 4 x 3 al 85 % B: WOD: AMRAP 10 Min 8 Estrict chiups 12 Deadlift 15 Toes to bar C: Stretch.