A: Skill: Rope climb B: WOD: 15 DB Thruster 1 Rope climb 15 DB Thruster 2 Rope climb 15 DB Thruster 3 Rope climb 15 Thruster 4 Rope climb

A: Strength: Back Squat: 3 x 6 al 70 % B: WOD: AMRAP 10 min 5 Bench Press 80 % 2 Rope climb C: Stretch

A: Metabolic: 2 x 500 Row. B: WOD: AMRAP 15 Min 30 Kb Swing Americano 2 Rope climb 20 Box jump 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 10 Power Snatch 50/30 kg 2 rope climb 20 Box jump 2 Rope climb 30 Kb Swing Americano´ C: Stretch

A: Gimnastic: 4 series de 2 subidas de cuerda, podrán ser con o son ayuda de los piés. B: WOD: 4 Rondas de: 10 Power clean 70 kg 10 Chest to bar 10 Slam ball Time cap 12 min C: Stretch

A: Skill: Rope climb B: WOD: 4 Rounds for time: 300m Row 20 Kb russian swing 1 Rope climb

A: Strength: Bench press: 3 x 8 B: WOD: AMRAP 15 min 20 Burpees strict Pullups 2 Climb rope 20 Wall Ball Shot 2 Climb rope 20 V Sit ups 2 Climb rope C: Stretch