A: Strength: 4 x 8 DB Row Por cada mano. B: WOD: AMRAP 10 Min 15 DB Hang Power clean 15 Plyo Push ups 15 Jumping Squat C: Stretch.

A: Strength: Shoulder Press: 4 x 4 al 80% B: WOD: 4  Rondas de: 15 DB Hang power clean 10 Lunges CON d ben rack position 15 True pushups Time cap: 13 min. C: Stretch.  

A: Metabolic: Por parejas: AMRAP 10 MIN IGYG 50 Double unders ó 30 seg 10 Wall ball shot B: WOD: 10/8/6/4/2 Db Hang Power clean DB STO Time cap 8 min. C: Stretch

A: Strength: Bench Pres 3 x 5 al 80/85% B: WOD: 3 Rondas de: 10 Deadlift 100/ 60 kg 10 Dips en paralelas 10 DB Hang Power clean Time cap 12 min C: Stretch

A: Strength 10 mins 15 Banded good mornings minutos impares 20 seg Superman hold minutos pares B: WOD 4 Rondas 7 Pull ups 7 DB hang power clean 17.5/10kg 7 DB Push Press 17.5/10kg