A: Strength: Back Squat 4 x 4 al 70 % 2” parada abajo B: WOD: 100 Double unders / 1,5 min. 4 rondas de: 10 Ring dips/ o negativas 5 Devil press Then 100 Double unders / 1,5 min C: Stretch

A: Strength: 5 x 1 Strcit Pullups B: WOD: 21/15/9 Ring Dips/ dips Deadlift 100/55 Kg C: Stretch

A: gymnastic 4 x 6 Ring Dips B: WOD: AMRAP 10 Min 10 DB Snatch 20 box jump over C: Stretch

A: WOD: Amrap 20 min 20 Burpees Box Jump 200 m Run 20 Hang power Snatch 50 / 25kg 200 m Run 20 Ring Dip 200 m Run B: Stretch

A: Skill: Ring Dips B: WOD: 0:00-2:00 Max push up 2:00-12:00 AMRAP: 20sec. HS hold 15seg. L-sit 10seg. Bottom ring support 12:00-14:00 2min Max Push ups  

A: Skill: Knee to elbows B: WOD: AMRAP 8’ 5 Ring dip 5 Knee to elbows 5 Hollow rock