Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning
5x Inchworm w/ Push Up
10x Kipping Swings
10 x side Grasshopper

Weightlifting (Deadlift)

A- Strength: 5 Rounds
Deadlift x 5 Reps
Front Plank x 1´

Metcon (Tiempo)

B-WOD: 4 Rounds for Time
400m Run.
12 Heavy Kb Goblet Squats(24/16 K)
9 Strict Pull-Ups.
6 HSPU’s (or Pike Push-Ups)

Gymnastics (Sit-up)

C- ABDOMEN:Tabata de Rodillas al Pecho colgado en anillas o Barra