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 side Grasshopper

Weightlifting (Deadlift)

A-STRENGTH: 5 Rounds
Deadlift x 3 Reps @ 80% de 1 RM
Handstand Hold x 30 seconds
Rest 1´ entre rounds.

Metcon (Tiempo)

B- WOD: For Time
500m Row
35 Russian KB Swings (24/16 K.)
35 Med-Ball Sit-Ups (20/16 Lb.)
35 Box Jumps (60/50 cm.)
35 Push Press (40/25 K.)
500m Row

Gymnastics (Sit-up)

C- ABDOMEN:Tabata de Front Plank