Warmup

1000 m row / run
Calentamiento general articular
6 rounds escaleras de agilidad para brazos y piernas

Weightlifting (Split Jerk)

5 x 8 split jerk

Metcon

OTM 4’
12 wall ball shot (20/12)

2’ rest

Metcon

12 american kb swing (28/20)
80 double unders
10 box jump over (75/60)
60 double unders
8 lifting barrel
40 double unders
6 bar muscle up
20 double unders

Time cap: 14’