For quality (3 rounds)
10+10 rotadores externos con goma
30 sec handstand hold (or 15 sec pike push ups)
5+5 KB press + windmill

WOD
Every 90 seconds for 6 rounds perform
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
5 Lateral Burpees Over Bar

Every 90 sec (alternando 3 rondas de cada)
A:8+8 Single leg deadlift
B: 15 Heavy Ktb swing

WOD
EMOM 20 min, light
(For reference, start with 12 reps)
1min – Thrusters
1min – Power Cleans
1min – Push ups
1min – OHS or Front Squats

5 rounds of
400 meters run
20 DB Snatch
15 sit ups
10 burpees

Pull ups
1xMAX UB REPS
THEN for quality
3×50%
WOD
Emom 24 min
1)15 wallball
2)12 Double db hang clean
3)10/8 cal SKIERG
4)10m Doble db lunges
5)10 burpees
6) REST

30-20-10
Doube under
Sit-up
Rest 3min
30-20-10
Double under
Wall ball
Rest 3min
30-20-10
Double under
Box Jump Over