Warmup

500 m Run or Row
Then
2 Rounds:
10 x Bodyweight Good Morning
5 x Inchworm w/ Push Up
8 x ring Row + 8 x Air Squat
10 x Band Pull Apart

Metcon

A-STRENGTH: 12´ EMOM
Even minutes: Deadlifts x 10 Reps @ 60% 1RM
Odd Minutes: 10 DB Strict Press (15/10 K)

Metcon (Rondas y Reps)

B- WOD: 16 min AMRAP
15 American KB Swings(24/16 K.)
12 Box Jumps(60/50 cm.)
9 Toes to Bars.

Gymnastics (Sit-up)

C- ABDOMEN:
Tabata de Sit Up
4 Superior y 4 Inferior.