Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
sprints con resistencia (compañero le sujeta con goma)
5 burpees

Weightlifting (Front Squat)

6-6-6-4-4 front squat

Metcon

OTM 4’
5 pull ups
10 push ups
15 air squats

1’ rest

Metcon (Tiempo)

ladder front squat for time:
10 @ 50% 4rm front squat
30 double unders
8 @ 60% 4rm front squat
30 double unders
6 @ 70% 4rm front squat
30 double unders
4 @ 80% 4rm front squat
30 double unders
2 @ 90% 4rm front squat
30 double unders

Time Cap: 15’