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: Strength: Push press Busca tu 2 RM en 12 min B: WOD: 6 series de: 4 Box jum 70 cm/60 cm 2 DB snatch 1 rope climb C: Stretch

A: Skill: Kettlbell swing B: WOD: 4 Rounds for time: 30 Russian kettlebell swing 10seg. Hollow hold 300m Run 10seg. Arch hold

7k time trial

A: Gimnastic: WOD: 4 Rondas de: 15 m hand Stand walk 10 Jump over the box 15 Situps Time cap 10 min B: WOD: 3 Rondas de: 20 Lunges PLate overhead 20 Kb swing 20 Burpees Time cap 15 min C: Stretch

A: Skill: Med ball clean B: WOD: 10 Rounds for time: 10 Med clean 1 Wall climb