“THE HATEFUL EIGHT” 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

A: Strength: Zercher Squat barra axle 4 x 4 B: WOD 4 Rondas de: Ida y vuelta Sleed push (15 ida 15 vuelta) 8 Strict Pullups 15 Kb swing ruso Time cap 12 min C: stretch.

A: Gimnastic: Complex en barra: 3 Pullups+2 Ches TO BAR+2 Bar Muscleups. ó 3 Kip swing+ 3 Pullups+ 3 CHEST TO BAR ó 3 Kip Swing+ 3 Pullups ó 3 kip swing+ 6 Rack pullups B: WOD: 4 Rondas de: 10 Deadlift 100/ 70 kg 15 Hspu Time cap 7 min C: Stretch

A: Gymnastic 4 rondas de: Maximos Strict Ring Muscleups + max kipping Muscleups. “en caso de no tener ring muscleups” Maximo strict pullups + más kipping pullups ó Maximas dominadas desde rack + máx kip swing. B: WOD: AMRAP 7 Min 10 Overhead squat 70/45 kg 20 Box jump C: Stretch

A: Gymmnastic: OTM 10 min 5 Pullups 10 Push ups 15 Air Squat. B: WOD: 3 rondas de: 20 Kb Swing 15 kb SDLHP 5 Wall climb Time cap: 12 min C: Stretch

A: Gimnastic: 4 Series de max rep Pullups B: WOD: Cash in: 800 m run Then 3 rondas de: 5 Power Snatch 15 Push ups Cash Out 800 m run Time cap 16 min. C: Stretch.