A: Skill: Hang power snatch B: WOD: AMRAP 7’ Hang power snatch

A: Metabolic: 3 Rondas de: 50 Double unders o 1,5 min 20 Slam ball Time cap 9 min B: WOD: 21/15/9 Double Kb C&J Burpees Time cap 12 min. C: Stretch.  

A: Strength: 4 x 2 Power clean and STO. B: WOD: AMRAP 8 Min 5 deadlift 120 kg 8 Atletic Burpees Over the bar C: Stretch.

A: Skill: Rope climb B: WOD: 1 Rope climb 800m Run 1 Rope climb 400m Row 1 Rope climb 20 Burpees 1 Rope climb

A: Strength: Rm Shoulder Press. B: WOD: AMRAP 10 min. 15 Db thrusters 10 Swing Amricano C: Stretch.

A: Strength: 5 series de: 2 atlas Stone + Box jump 1 m B: WOD: 4 rondas for time. 300 m row 20 kb swing ruso 10 Chin ups Time cap 15 min C: stretch