A: Metabolic: For time: 100 double under 50 Air squat 25 Burpees 10 Wall climb Time cap 8 MIN B: WOD: 21 / 15 / 9 Dummbells thrusters Box jump Time cap 7 min C: Stretch

A: Skill: Double kettlebell clean B: WOD: AMRAP 10’ 10 Double KB clean 15 Box jump 10 Double KB clean 15 Ring row

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

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

A: Skill: Row B: WOD: 3 Rounds for time: 350m Row 25 Russian twist 15 Box jump Rest 1 min

A: Strength: Push press Busca tu 2 RM en 12 min B: WOD: 6 series de: 4 Box jum 70 cm/60 cm 2 DB snatch 1 rope climb C: Stretch