A: Metabolic: OT2M Durante 20 min (10 series). 200 M run 10 Hang power clean 40/25 kg B: Tabata de Hollow Hold C: Stretch

A: Strength: Bench Press 4 x 3 85/90% B: WOD: 10/8/6/4/2 DB Shoulder press Strict Pullups Box Jump 70/60cm C: Stretch

A: Skill: Kettlebell swing B: WOD: 5 RFT: 10 Hybrid Kettlebell swing 15 DB squat 10 DB Shoulder press

A: Strength: Back Squat 4 x 10 al 65/70% B: WOD: AMRAP 7 Min 8 Burpess Facing Over the box 12 KB SDLHP 8 DB Thruster C: Stretch

A: Strength: 4 X 1 Clean Pull + 1 Power clean + 1 Hang Power clean B: WOD: OTM 8 Min 4 Front squat 70/40 Kg 4 Atletic Burpees over the bar. C: Stretch.

A: Skill: Double under B: WOD: AMRAP 13’ 10 Parallel bar dips  15 Double unders 20 Sit ups