Warmup

500 m Run Or Row
Paso de Oso + 12 Push Up x 2 sets
10 Kipping Swing + 6 Kipping Pull Ups x 2 sets
Salto de rana + 5 Burpees x 2 sets

Weightlifting (Bent Over Row)

A-STRENGTH: Dumbell Bent Over Rows: 5 x 8R/L

Metcon (Rondas y Reps)

B- WOD: Part 1: 6 min AMRAP
6 Medicine Ball to Shoulder 3R/L alternate(20/16 Lb)
9 Burpees
12 Air Squats
-1 min Rest-
Part 2: 5 min AMRAP
Man Makers (15/10 K.)(2 Push Ups) (Row R/Push Up/Row L/Push Up)
-1 min Rest-
Part 3: 5 min AMRAP
7 Pull-Ups
7 Medicine Ball Clean (20/12 Lb)

Gymnastics (Sit-up)

C-ABDOMEN:En Parejas nos pasamos el balon 50 x 2 Sets (25 con balón/25 sin Cada uno)
25 x 2 Supermans