A: Strength: 5 x 3 Front Squat 85/90% B: WOD: 21/15/9/15/21 KB Swing Americano Kipping Pullups Situps Time cap 12 min C: Stretch

A: Strength: Rm Shoulder press B: WOD: 4 Rondas de: 10 Power clean 60/40 kg 5 Thrusters 60/40 kg 15 Sit ups. Time cap 12 min C: Stretch

A: Strength: 4 x 3 Deadlift al 85 % Rm. B: WOD: Amrap 9 min. 10 Power clean 50 /30 kg 15 Situps 10 STO 15 Sit ups C: Stretch

A: Gymnastic 4 x 8 toes to bar strictos. B: WOD: Cash in 50 Wall Ball Shot Them 3 rondas de: 20 situps 30 double unders Them 50 wall ball shot Time cap 15 min. C: Stretch.

A:WOD: Por estaciones. 4 rondas de: 1 min de Martillazos Rest 30 seg 1 min power Snatch 40/20 kg Rest 30 seg 1 Min Sit ups Rest 30 seg 1 Min Plyo Push ups Rest 30 seg C: Stretch

A: Metabolic: 2 series de 1000 m row B: WOD: 21/15/9 Pullups Deadlift 80/50 kg Situps Entre cada ronda 50 dobles de comba o 1 min de practica acabando con dobles Time cap 14 min. C: Stretch.