Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano
10 hrpu
10 ring rows

Weightlifting (Bent Over Row)

5 x 8 barbell row

Metcon

EMOM 6’
150 m row
15 hrpu

1’ rest

Metcon

21 snatch deadlift @ 60% 1rm
15 deficit hspu
9 ring muscle up
300 m run
9 ring muscle up
15 deficit hspu
21 snach deadlift @ 60% 1rm

Time cap: 13’