A: Metabolic: AMRAP 2 min Wall ball shot Rest 1 min AMRAP 2 min Burpees salto a tocar la barra Rest 1 min AMRAP 2 min Cal row B: WOD: For time: 800 m run 50 thrusters 20/15 kg 25 ring dips Time cap 12 min. C:Stretch.

A:Strength: Desde Rack: 4 x 3 Thrusters B: WOD: AMRAP 7 min 4 DB Snatch 6 Strict Pullups 10 Broad jump C: Stretch

“RONEY” 4 Rounds For Time 200 Meter Run 11 Thruster (62/40kg) 200 Meter Run 11 Push Press (62/40kg) 200 Meter Run 11 Bench Press (62/40kg)      

A: WOD: 800 M Run 20 Thrusters 40/25 kg 25 toes to bar 30 Situps 800 m Run 20 Thrusters 40/25 kg 25 toes to bar 30 Situps 800 m Run Time cap 35 min. B: Stretch.

A: Strength: Otm  7 min 2 Atlas Stone. B: WOD: 5 Series de: 6 Thruster 60/40 kg 2 box jump 70 cm 5 Broad Jump Rest C: Stretch

A: Strength: Rm Push press B: WOD: 10/8/6/4/2 Thrusters 70 kg Dips en paralelas. Time cap 9 min C: Stretch