Warmup

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

Weightlifting (Front Squat)

5-5-3-3-3 front squat

Metcon (Tiempo)

12 squat clean (60/45)
12 ring muscle up
200 m run
10 squat clean (60/45)
10 ring muscle up
200 m run
8 squat clean (60/45)
8 ring muscle up
200 m run
6 squat clean (60/45)
6 ring muscle up
200 m run
3 squat clean (60/45)
3 ring muscle up
200 m run

Time Cap: 20’