Warmup

500 m Run or Row
Paso de Gusano + 12 Push Up x 2 sets
20 Mountain Climber + 12 Air Squat Jump x 2 sets
10 Kipping Swing + 10 Pull Ups x 2 sets

Weightlifting (Weighted Pull-up)

A-STRENGTH: Weighted Pull-Ups
5-4-3-2-1RM (Subir de peso en cada round)

Metcon (Rondas y Reps)

B-WOD: 16 min AMRAP
400m Run en el tiempo que te sobre hacer:
1 Toes to Bar
2 Medicine Ball Clean(20/16Lb.)
3 Heavy Russian KB Swings (24/16K.)
–
2 Toes to Bars
4 Medicine Ball Clean
6 Heavy Russian KB Swings
– 3, 6, 9… etc

Gymnastics (Sit-up)

C-ABDOMEN:En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets en Box