A: Strenth: 4 x 10 db Press floor + 10 Ring Row B: WOD: 4 Rondas de: 8 Hang Power Snatch 50/30 kg 10 Atletic burpees over the bar 8 Snatch Deadlift. C: Stretch

A: Strength: 4 series de: Max Chinups + Max ring Row B: WOD: AMRAP 7 Min: 10 Thrusters 40/25 kg 15 Slam Ball C: Stretch.  

A: Strength Ring rows 5×10 @3131 B: WOD 3 Rondas 20 Russian kb swings 20/12kg 15 Med ball clean 3 Wall climb C: Stretch

Tecnica de Muscle Ups WOD Cash in: 500m Row 4 Rondas 10 Ring Rows 10 Toes To Bar 10 Dumbbell Thrusters 17.5/8kg Cash out: 500m Run

SKILLS MUSCLE UPS WOD 4 ROUND FOR QUALITY 12 RING ROWs 10 FALSE GRIP BALANCE KIPPING 10 HOLLOW ROCK