Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
lunges OH plate
10 air squat
10 hrpu

Weightlifting (Bench Press)

2-2-2-2-2 bench press

Metcon (Tiempo)

500 m row
4 rounds
[4 bar muscle up
5 hang squat clean (70/50)
15 box jump (75/50)
10 front bar lunges 5 L/R (70/50)]
500 m row

Time Cap: 20’