A: Skill: Deadlift B: WOD: 2 Rounds for time: 30 Wall ball shot 20 Deadlift 10 Pull up

A: Strength: Back Squat: 3 x 10 al  70% B: WOD: 4 rondas de: 15 m Hand stand walk / 25 shoulder tap 20 Wall ball shot 5 Toes to bar strictos Time cap 14 min C: Stretch

A: Metabolic: 4 Series de: 5 burpees over the box 10 swing americano 15 wall ball shot rest B: WOD: 3 Rondas de: 7 Bar muscleups 15 Box jump 20 situps Time cap 12 min C: Stretch.

A: Metabolic: Trabajo por intervalos 2 rondas de: 1 min Wall ball shot 1 min rest 1 min burpees 1 min rest 1 min Db Thrusters 1 min rest B: WOD: AMRAP 5 min Db Snatch. C: Stretch.

A: Skill: Double under B: WOD: 3 Rounds for time: 15 Double under 15 Wall ball shot 15 Burpee

A: Gimnastic: Wod: 3 Rondas de: 8 Ring Muscleups 10 HSPU 8 Toes to bar Time cap 9 min B: WOD: 21/ 15/9/15/21 Wall ball shot Pullups Time cap 15min C: Stretch