A: Skill: Deadlift B: WOD: AMRAP 20’ 600m Run 15 Deadlift 5 Broad jump

A: Gymnastic: Tecnica del Ring Muscleups B: WOD: 4 Rondas de: 400 m Row 30 Double unders 20 Push ups 10 Ring Muscleups C: Stretch.

A: Strength: 4 series de: Max Chinups + Max ring Row B: WOD: AMRAP 7 Min: 10 Thrusters 40/25 kg 15 Slam Ball C: Stretch.  

A: Skill: GHD Hip & back extension B: WOD: 3 Rounds not for time: 40seg. L-sit 10 Nordic leg curls 10 GHD Sit up

A: Metabolic: OT2M Durante 20 min (10 series). 200 M run 10 Hang power clean 40/25 kg B: Tabata de Hollow Hold C: Stretch

A: Strength: Bench Press 4 x 3 85/90% B: WOD: 10/8/6/4/2 DB Shoulder press Strict Pullups Box Jump 70/60cm C: Stretch