Warmup

500 m Run or Row
Paso de lagartija + 12 sit up Roll x 2 sets
Salto de Rana + 12 Air Squat x 2 sets
Walking Lunge OH KB(12/8 K) x 10 Push Up x 2 sets

Weightlifting (Front Squat)

A-STRENGTH: Front Squats
5-5-3-3-3 RM
*Handstand Hold x 45-75 sec between sets. Rest 1` entre sets.

Metcon (Tiempo)

B- WOD: For Time
400m Run
10 Pull-Ups
10 Double-Unders
300m Run
10 Pull-Ups
20 Double-Unders
200m Run
10 Pull-Ups
30 Double-Unders
100m Run
10 Pull-Ups
40 Double-Unders