A: Speed 5 x 1 min Max Efford Assault Bike B: WOD: AMRAP 6 Min 20 swing ruso 10 DB Shoulder press 10 Push ups C: Stretch

A: Skill: DB STO B: WOD: 21/15/9 Strict Pull ups DB STO C: Stretch

A: Metabolic: 4 series de: 200 m run 8 Burpees box jump over 8 DB Snatch Rest B: Weightlifting 4 x 4 Power Snatch T&G C: Stretch

A: Strength: 5 x 3 Muscle Snatch B: WOD: 21/15/9 Power Snatch Athletic Burpees over the bar Sit ups C: Stretch

A: Skill: Double KB Clean B: WOD: 100 Double Kb Clean Cada 2min 5 Burpees C: Stretch

A: Gymnastic OTM 16 Min Minutos pares 4 ring Muscleups/ Adaptaciones en anillas altas Minutos Impares 8 Hspu B: WOD: AMRAP 6 Min 20 Double unders 15 Sit ups C: Stretch