Entreno por parejas ó equipos: A: AMRAP 6 Min Max rondas de: 30 Bench press 40/ 25 kg 30 Med-Ball OH Lunges. Rest 1 Min. B: AMRAP 6 Min 20 Plyo Push ups 20 V-situps Rest 1 Min C: AMRAP 6 Min 30 Hang Power clean 40/ 25 kg 30 Kcal row.                 D: Stretch

A: Gymnastic: OT3M Durante 21 min “7 rondas” 200 m Run 1 toes to bar 1 chest to bar 1 Bar Muscleups 3 Plyo Push ups B: Tabata Agrupaciones, descansando arriba apoyado sobre glúteo. C: Stretch

A: Strength: 4 x 3 Thruster + 4 Front Squat B: WOD: 5 Series de 1 min deMax D-BALL Sobre 1,20 m 1 min max plyo Push ups Rest C: stretch

A: Power 4 series de: 18 Kcal Row 15 Plyo Push ups 10 Atlas D-ball sobre cajo de 1 m. Rest. B: Core: AMRAP 7 Min 30 Seg over head Plate 25/20 kg 20 Seg Hollow Possition 20 Seg Plancha C: Stretch

A: Strength: 5 X 4 Strict Pullups B: WOD: 4 Series de: 20 m Sled push 10 Plyo pushups 4 DB Snatch Rest C: Stretch

A: Strength: OT2M durante 12 min(6 series). 6 DB Snatch 10 plyo Push ups B: WOD: 10/8/6/4/2 Push Press From the ground 60 kg Chin ups lastradas C: Stretch