A: Skill: Ski B: WOD por parejas: 2 Rounds: 3min max cal Ski 3min max Push up 3min max Air squat 3min max Rope climb

A: Metabolic: AMRAP DE 16 min 1 min ON 1 Min OFF acumulando max vueltas. 30 Double unders , Sino se tienen 5 rep mínimo. 15 Slam ball B: WOD: AMRAP 7 Min 15 kb SDLP 10 Chest to bar 5 Plyo push ups C: Stretch

A: Strength: 4 X 12 Lunges en el sitio con barra en front rack B: WOD: AMRAP 9 Min 12 DB Renegade row 8 STO 6 Atletic Burpees C: Stretch

A: Skill: Handstand hold B: WOD: AMRAP 10′ 10 DB Power clean 20seg. Handstand hold 30 Double under/90 Single under

“RICH”   For Time 13 Squat Snatches (70/ 47 kg)   Then, 10 Rounds of: 10 Pull-Ups 100 meter Sprint   Then, 13 Squat Cleans (70/ 47 kg)    

“NED” 7 Rounds For Time 11 Back Squats (BW) 1,000 Meter Row