Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 HRPU
10 ring rows

Weightlifting (Shoulder Press)

5 x 2 shoulder press

Metcon

OTM 5’
5 pull ups
10 push ups
15 air squats

1’ rest

Metcon (Tiempo)

40 double unders
21 deficit HSPU (si ponemos 1 ab-mat, colocaremos 2 discos de 20/10 a cada lado)
15 ring muscle up
30 double unders
15 deficit HSPU
9 ring muscle up
20 double unders
9 deficit HSPU
6 ring muscle up
10 double unders

Time cap: 14’