A: Strength: OTM 8 min: Clean Pull 110 % del clean. B: WOD: 4 rondas de: 20 Swing Americano 15 Thrusters con barra 50 kg 10 Box jump 70 cm Time cap 16 min C: Stretch

A: Skill: Bench press B: WOD: AMRAP 20’ 600m Run 30 Air squat 15 Bench press

20 min run, ultimate frisbee

Bench mark: Kelly: 5 rondas de: 400 m run 30 box jump 30 wall ball shot

A: Skill: Wallball shot B: WOD: AMRAP 11’ 20 Wallball shot 10 Sledge hammer strikes 20 Strict parallel bar dip

COFFEY For Time 800 Meter Run 50 Back Squats (60/35 kg) 50 Bench Press (60/35 kg) 800 Meter Run 35 Back Squat (60/35 kg) 35 Bench Press (60/35 kg) 800 Meter Run 20 Back Squat (60/35 kg) 20 Bench Press (60/35 kg) 800 Meter Run 1 Muscle-Up