A: Gymnastic: AMRAP 5 min: 15 seg Hand Stand Hold 15 seg Hollow Hold 15 seg Arch Hold B: WOD: 4 Series de  2 Full Snatch t&g + 1 OHS c: Stretch

A: Skill: Shoulder press B: WOD: 5-5-5-5-5 Shoulder press Double alternating tabata Hollow/arch hold Slam ball

A: Skill: Kettlbell swing B: WOD: 4 Rounds for time: 30 Russian kettlebell swing 10seg. Hollow hold 300m Run 10seg. Arch hold

A: Skill: GHD Hip Extension B: WOD: AMRAP 12´ 10 DB Snatch 30 Double under 10 Push up 30seg. Arch hold