Warmup
500 m Run Or Row
Paso de Oso + 12 Push Up x 2 sets
10 Ring Row + 12 Air Squat Jump x 2 sets
Escaleras de agilidad + Sprint x 5 sets

Metcon
A-STRENGTH: 5 ROUNDS NOT FOR TIME OF:
Ring Rows x 8 Reps.
KB Goblet Position Back Step Lunges alternating x 12 reps (6R/L) (24/16 K)
Wall Climb x 2 Perfect Rep (Tocando con el pecho el suelo y la pared)

Metcon (Tiempo)
B-WOD: For Time
15 Strict Pull-Ups
20 DB Snatches (10 R/L)(15/10 K)
30 Air Squats
800m Run
30 Air Squats
20 DB Snatches
15 Strict Pull-Ups
400 m Run
20 DB Snatches
30 Air Squat
15 Strict Pull Ups
200 m Run
Hoy se permite Rx + en Dumbell Snatch (22,5/15 K)

Gymnastics (Toes-to-Bar)
C- ABDOMEN: Tabata de Toes To Bar