Warmup

500 m Run or Row
Paso en cunclillas + 10 Sit Up x 2 sets
Paso de cangrejo + 12 Push Up x 2 sets
12 Reps (6R/L) Dumbell snatch alternate (10/5 K) + 10 Squat push (Dumbell 12,5/8 K)

Metcon (Reps)

A-WOD 1: 12 min EMOM
Even Minutes: 200 m. Run.
Odd Minutes:Dumbell Snatch alternate x 30 sec AMRAP (15/10 K)
*SCORE: total DB Snatch reps.
Se permite Rx+ Dumbell (22.5/15 K)
3´ REST

Metcon (Reps)

B- WOD 2: 12 min EMOM
Even Minutes: Farmer’s Carry Kb x 50 m. (1 Vuelta al Box) (24/16 K.)
Odd Minutes: Burpee Box Jumps (60/50 cm.) x 30 sec AMRAP
*SCORE: total Burpee Box Jump reps

Gymnastics (Toes-to-Bar)

C- ABDOMEN: Tabata de Toes To Bar