A: Skill: Double under B: WOD: 5 Rounds for time: 6 Strict toes to bar 70 Double under 8 DB Hang clean

A: Strength: Front Squat con 2 seg abajo 4 x 3 al 80 % B: WOD: 3 Rondas de: 20 Russian twist con disco 10 DB Snatch pesado 5 Atletic burpees Time cap 12 Min C: Stretch

pose technique drills, 24 min. fartlek (1 min fast/ 2 min pose)

A: Metabolic: AMRAP 8 min 10 wal ball shot unbroken 8 toes to bar 6 slam ball unbroken B: WOD: 21/15/9 Power Snatch 40 kg Russian swing Time cap 10 min. C: Stretch

A: Strength: 3 x 6 Dip en  rack + 8 Plyo push ups B: WOD: 9 /7/5/3/1 Power clean Pull Up con peso Time cap 14 min C: Stretch

A: Strength: OTM 10 3 Deadlift 70 % 3 Burpees over the bar B: WOD: 3 rondas de: 10 Hang power clean 60 kg 20 Push-ups hand release Time cap 10 min C: Stretch