A: WOD: Cah in: 1000 m row. 4 Rondas de: 15 DB Snatch 20 Lunges Plate over head 15 Ring row 20 Plyo Push ups Cah out 1000 m row Time cap 40 min

A: Metabolic: AMRAP 7 min 200 m row 20 Slam ball 10 Burpees B:WOD: 21/15/9 DB Snatch alternando Pushupsh hand release Kb Swing Americano Time cap 12 min C: Stretch.

A: Back Squat 3 x 6 al 75% B: WOD: 3 Rondas de: 40 m sleed push 30 Swing ruso 20 DB Snatch 10 burpees atleticos Time cap 15 min C: Stretch.

A: Metabolic: Run 3 x 800 B: WOD: AMRAP 3 min 5 hand stand Push ups 10 Sit ups Rest 2 min AMRAP 3 min 5 Strict pullups 10 Air Squat Rest 2 min AMRAP 3 min 5 DB Snatch 3 Burpees. C: Stretch.

A: Strength: Front Squat con 2 seg abajo 4 x 3 al 80 % B: WOD: 3 Rondas de: 20 Russian twist con disco 10 DB Snatch pesado 5 Atletic burpees Time cap 12 Min C: Stretch

A: Stretch 4 x 3 Dumbbell Thruster B: WOD: 4 Rondas de 20 Metros trineo 4 dumbbell Snatch 6 Plyo push ups. Rest C: Stretch