A: Strength: Rm Shoulder press B: WOD: AMRAP 12 Min 12 Ring push up 15 pullups 18 Slam ball C: Stretch

A: Strength: 5 x 4 Pullups Lastradas. B: WOD: 5 series de: 1 suicidio 15 Kb swing ruso 10 Ring row Rest C: Stretch.

A: Gimnastic: 5 series de Complex 2 Toes to bar 2 Pull ups 2 chest to bar 1 Muscleups B: WOD: AMRAP 10 min 8 Power Snath 40 kg 8 Over Head Squat 40 kg 8 Burpees over the bar C: Stretch.

A: Strength: 4 X 3 Atlas Stone B: WOD: Fran 21/15/9 Thrusters 43/25 kg Pullups C: Stretch

A: Strength: 6 x 3 Pullups lastradas. B: WOD: 10/8/6/4/2 Power clean 70 kg Push press/ STO Time cap 15 MIN C: Stretch.

“HAMMER” 5 Rounds For Time 5 Power Clean (60 /43 kg) 10 Front Squat (63/43 kg) 5 Jerk (63/43 kg) 20 Pull-Ups 90 Seconds Rest