A: Speed: 4 series de: 10 saltos laterales en paralela 2 Shuttle run 2 Power clean 80% rest. B: WOD: 21/15/9 Toes to bar STO 60/35 kg C: Stretch

A: Strength: 5 Series de: 8 Back Squat 60 % 2 Shuttle Run 2 Box jump 70/ 60 cm Rest. B:WOD: For time 30 Step Up d-ball 20 Pull ups C: Stretch

A: Strength: 4 x 4 Push press + 4 push jerk B: WOD: 4 Series de: 4 Shuttle run + 4 Dedlift 150/75kg Rest. C: Stretch

A: Speed Durante 16 Min OT2M 20 m Sled Push max speed B: Strength: 4 x max weight 20 m sled pull “Si el trineo se para entre conos , al acabar 10 burpees”. C: Speed. 4 x 2 Shuttle run D: Stretch

A: Speed & Power 4 Series de: 5 DB Hang Power clean & jerk 2 Shuttle run “4 spriners” 5 DB Hang Power clean & jerk B: WOD: For time. 50 renegade Row 50 Chinups 50 agrupaciones con mancuerna C: Stretch

A: Metabolic: 4 Rondas de: Ida – vuelta- ida – vuelta Sled Push/ Sled Pull 2 Shuttle Run Rest. B: WOD: 3 Rondas de: 20 Swing Americano 5 Man maker C: Stretch