A: Strength: 5 x 10 DB Shoulder press B: WOD: 4 Rondas de: 20 m Sled Push 10 Strict Pullups 10 True Push ups C: Stretch

A: Skill: Bar Muscle Up B: WOD: 4 Rounds For Quality: 10 Dynamic hip to bar 10 Strict straight bar dips  

A: Metabolic: Durante 12 Min trabajando 1 min ON 1 min Off 12 Burpees Box jump 12 kb SDLHP 12 Air Squat 12 Sit up Apuntar rondas completadas: B: WOD: 3 Rondas de: 12 Thrusters 43 kg 12 Pullups C: Stretch

A: Strength: 4 series de: 10 Lunges barra en rack position 60/35kg 5 Atletic Burpees Over ther bar 10 STO 60/35KG B: WOD: 21/15/9 HANG Power clean 60/35 kg 9/7/5 Broad Jump a lo largo de la barra. C: Stretch.

A: Skill: Push jerk B: WOD: For time: 150 Push Jerk  

“PANIC BREATHING” For Time (with a Partner)500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each drop of kettlebells