Warmup

500 m Run or Row
Paso de Oso + 12 HRPU x 2 sets
10 Air Squat + 5 Burpees x 2 sets
10 Kipping Swing + 5 Stricts Pull Ups x 2 sets

Weightlifting (Weighted Pull-up)

A- STRENGTH: Weighted Pull-Ups – 5 x 5 reps.
*Aumentar peso en cada Round

Metcon (Tiempo)

B- WOD: For Time
400 m Run Then
60 Double-Unders
12 Power Cleans (70/45 K.)
40 DUs
9 Power Cleans
20 DUs
6 Power Cleans
10 DUs
3 Power Clean Then
400m Run

Gymnastics (Sit-up)

C- ABDOMEN:50 superior/50 Inferior/50 Lumbares.