Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para Hang power clean con barra
8/6/4 Reps. de Hang Power Clean subiendo de Peso en cada round hasta llegar al 70% de 1 RM

Weightlifting (Hang Power Clean)

A-STRENGTH: 4 Rounds
Hang Power Clean x 3 Reps@80% de 1 RM
Bench Press x 5 Reps@60% de 1 RM

Metcon (Rondas y Reps)

B-WOD: 15 min AMRAP
4 Rounds of Cindy*, then in the time remaining
AMRAP of:
3 Hang Power Cleans (60/45 K.)
6 Shoulder to Overhead (60/45 K.)
12 Ab-mat Sit-Ups
*1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Rest 3´ Then:
C: Band Pull Aparts 3x 15 reps.

Gymnastics (Toes-to-Bar)

D- ABDOMEN:
Tabata de Toes To Bar