A: Strength: Push jerk 4 x 3 Buscando máximo peso. B: WOD: AMRAP 10 min 15 m Atlas carry 10 Pullups estrictas 20 Swing ruso 10 Atletic Burpees C: Stretch

A: Strength: 4 x 4 Push jerk B: WOD. 5 rounds 20 m sleed push 15 Strict Pullups 10 Atletic Burpees Time cap 12 min C: Stretch

A: Strength: 4 x 4 Push press. B: WOD: 4 Rondas de: 18 Db Snatch 15 Toes to bar 10 Lunge con la mancuerna Overhead. Time cap 15 min C: Stretch.

AIR FORCE        For Time 20 Thrusters 43/30kg 20 Sumo Deadlift High-Pulls  43/30kg 20 Push Jerks 43/30 kg 20 Overhead Squats 43/30kg 20 Front Squats 43/30kg

A: Strength: 4 X 4 Deadlift 80% B: WOD: OT2M Durant 10 min 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks C: Stretch

A: Skill: Push jerk B: WOD: AMRAP 10´ 10 S.T.OH. 20 Deadlift 10 Ring row