A: Strength: Yoke 4 x 20 m Unbroken B: WOD: 10/8/6/4/2 Estrict pullups lastradas. KB Swing americano Dip en paralelas. Time cap 12 min C: Stretch.

15min run, Team relays

“21 GUNS” As Many Rounds as Possible (AMRAP) in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

A: Skill: Sumo deadlift high pull B: WOD: 7 Rounds for time: 7 S.D.H.P 7 Push up 7 Ring row 7 Parallel bar dip

“DEE” 4 Rounds For Time 40 Air Squats 30 Hand-Release Push-Ups 20 Burpees 400 meter Run  

A: Strength: Rm Front Squat B: WOD: 100 Double unders 50 Thrusters barra vacia 25 DB STO 50 Thrusters barra vacia 100 Double unders Time cap 10 min C: Stretch