A: Strength: 4 X Max db Shoulder press. B: WOD: 150 Slam Ball cada min 5 atletic burpees. C: Stretch

A: Strength: 4 x 3 back Squat 85% B: WOD: AMRAP 12 min IGYG 10 D-Ball Lunges 5 Atletic Burpees 10 D- Ball Back Squat 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: Strength: 2 x 10 2 x 8 2 x 6 Bench Press. B: WOD: 21/15/9/15/21 DB Lunges Atletic burpees C: Stretch

A: Strength: 4 x 20 m yugo. B: WOD: For time 100 Box jump over 70 KB Swing Ruso 40 Atletic Burpees 10 Wall climb C: Stretch

A: Strength: OTM 10 Min Cada min 6 DB Snatch + 3 Atletic Burpeees B: WOD: 4 Rondas de: 12 Hang Power Snatch 50/30kg 20 Slam ball C: Stretch