Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso lagarto
10 hrpu
10 ring rows

Gymnastics (Plank)

5 x 4 weighted chin ups

Metcon (Tiempo)

21-15
deadlift @ 60% 1rm
burpees
15-9
deadlift @ 60% 1rm
burpee box jump (60/45)
21-15-9
deadlift @ 60% 1rm
burpee over the box (60/45)