A: Metabolic: 2 Series de 300 m row+400 m run Rest 3 min B: WOD: 21/15/9 Swing Americano Pullups Box jump. Time cap 15 min C: Stretch

A: Skill: Skin the cat B: WOD: For time: Tabata hollow hold 10-1 Slam ball Push up  

A: Power 3 Series de: Empuje de trineo y Tracción de Trineo B: WOD: 20 Power Clean 60 20 Atletic burpees 10 Power clean 70 kg 10 Atletic burpees 5 Power clean 80 Kk 5 Atlatic Burpees Time cap.15 min C: Stretch.

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: Skill: Kettlebell floor press B: WOD: AMRAP 13´ 10 Ring row 15 Russian Kb swing 10 Doubke Kb floor press 15 Russian Kb swing

A: Strength: 4 X 3 Power Snatch. B: WOD: AMRAP 10 min 10 Toes to bar 8 DB Snatch 6 Broad Jump C: Stretch.