A: Strength: Back Squat 2 segundos abajo 4 X 6 REP 65/ 70% B: WOD: 21/15/9/15/21 Kb Swing Americano Box Jump Time cap 15 min C: Stretch.

A: Strength: Rm Front Squat B: WOD: OTM 16 min 4 Atlas stone minutos pares 10 Box jump minutos impares C: Stretch.

A: Skill: Strict ring muscle up B: WOD: AMRAP 15´ 2 Strict ring muscle up 5 Burpee 10 Box jump

A: Metabolic: 2 x 500 Row. B: WOD: AMRAP 15 Min 30 Kb Swing Americano 2 Rope climb 20 Box jump 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 20 Box jump 2 Rope climb 30 Kb Swing Americano´ C: Stretch

A: Strength: Bench press 4×8 maximo peso posible. B: WOD: AMRAP 10 min 15 Box jump 15 Push ups hand release 15 chinups C: Stretch  

A: Skill: Push press B: WOD: 7 Rounds for time: 5 Push press 25 Box jump