Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Salto de Rana + 12 Air Squat x 2 sets
30´´ haciendo cuarto de sentadilla + 30´´ media sentadilla x 2 sets

Weightlifting (Front Squat)

A-STRENGTH: 5 Rounds
1.Front Squat x 3 al 80% de 1 RM @32X1 Tempo
*3 seconds down, 2 second hold at the bottom, explode up, 1 second rest before next rep
2.Pike Handstand Push-Up on a Box x 10 Reps.(a 90º el cuerpo) 1´ rest entre rounds

Metcon (Rondas y Reps)

B-WOD: 10 min AMRAP
16 Wall Ball Shots (20/12Lb.)
12 DB Snatches (6R, 6L) (15/10 K.)
8 Burpees

Metcon

C- Cool Down: 3 Rounds
15 Band Pull-Aparts
10 KB Deadlift (24/20 K.)

Gymnastics (Sit-up)

D- ABDOMEN:
Tabata de Sit Up
4 Superior y 4 Inferior.