A: Skill: Kettlebell swing B: WOD: 5 RFT: 10 Hybrid Kettlebell swing 15 DB squat 10 DB Shoulder press

A: Strength: Back Squat 4 x 10 al 65/70% B: WOD: AMRAP 7 Min 8 Burpess Facing Over the box 12 KB SDLHP 8 DB Thruster C: Stretch

A: Strength: 4 X 1 Clean Pull + 1 Power clean + 1 Hang Power clean B: WOD: OTM 8 Min 4 Front squat 70/40 Kg 4 Atletic Burpees over the bar. C: Stretch.

A: Skill: Double under B: WOD: AMRAP 13’ 10 Parallel bar dips  15 Double unders 20 Sit ups

“EASY MARY” AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups 25 Air Squats

A: Skill: DB hang clean & jerk B: WOD: For time: 500m Row Then 15-10-5   DB Hang clean & jerk Right hand DB Hang clean & jerk Left hand Then 500m Row