A: Strength: Back Squat 4 x 10 al 65% de la Rm B: WOD: AMRAP 4 min Wall ball Shot Rest 2 min AMRAP 4 min Slam ball Rest 2 Min C: Stretch

A: Strength: Deadlift. 4 x 4 85% B: WOD: 21/15/9 Wall ball shot Toes to bar Time cap 8 min C: Stretch.

Bench mark: Kelly: 5 rondas de: 400 m run 30 box jump 30 wall ball shot

A: Skill: Wallball shot B: WOD: AMRAP 11’ 20 Wallball shot 10 Sledge hammer strikes 20 Strict parallel bar dip

A: Metabolic: OTM 8 min: 100 m run 15 Air Squat B: WOD: 100 Double unders Then 3 Rondas de: 15 Wall ball shot (Unbroken) 15 Push ups 15 Slam ball Then 100 Double unders Time cap 12 min C: Stretch.

A: Metabolic: AMRAP 8 min 10 wal ball shot unbroken 8 toes to bar 6 slam ball unbroken B: WOD: 21/15/9 Power Snatch 40 kg Russian swing Time cap 10 min. C: Stretch