A: Metabolic: 3 Rondas de: 100 Double Unders 50 Wall Ball Shot 25 Kb Swing B: Accesorio: Tabata de Plancha. C: Stretch

A: Skill: Double unders B: WOD: AMRAP 12´ 10 Push up 20 Double unders 30 Russian kettlebell swing

A: gymnastic 4 x 6 Ring Dips B: WOD: AMRAP 10 Min 10 DB Snatch 20 box jump over C: Stretch

A: Gymnastic OTM 8 Min 6 Toes to bar B: WOD: 21/15/9 DB Snatch (Entre series 100 double unders) C: Stretch.

“DORK” 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees

A: Strength: Back Squat 4 x 15 rep 60/65% B: WOD: For time: 150 Double unders 20 Wall ball Shot 100 Double unders 40 Wall ball Shot 50 Double unders 60 Wall ball Shot C: Stretch