WOD: 10 Rounds of: 20 russian swing 15 Dumbbell Thrusters 17.5, 12.5 10 slam ball  

Chipper: 20 Deadlift 100/60 kg 30 pullups 40 slam ball 50toes to bar 20 ground to overhead 60/40 kg 30 burpees 40 thrusters 40/30 kg 50 cal row      

A: Strength: Deadlift 5 x 8 repet B: WOD: AMRAP 10 min: 15 wall ball shot 20 push ups 15 toes to bar C: tabata: Burpees. D: Stretch

Peso muerto 3 reps al 70% 3 reps al 80% 3 reps al 90% + “ si puedes hacer más repeticiones hazlas” Dominadas agarre supino 5 x 10 Lumbares en GHD:

A: Gymnastic: 5 Series de: 30 Seg top position ring dip 30 seg rest 30 seg hand stand position 30 Seg rest B: WOD: 21/15/9. Deadlift Chest to bar C: Stretch.

A: Strength Front squat 4×5 @ 3131 B: WOD AMRAP 15´ 30 Double unders 15 Deadlifts 50/25kg 5 HSPU C: Stretch