Warmup

500 m Run or Row
10 Bodyweight Good Morning + 10 Sit Up x 2 sets
5 Inchworm w/ Push Up + 10 Ring Row x 2 sets
10 Kipping Swings + 8 x Pull Ups Kipping x 2 sets

Gymnastics (Bar Muscle-up)

A- Skill: Gymnastic: Bar Muscle Up.
Practicar durante 12` las distintas progresiones del Muscle Up.

Metcon (Tiempo)

B- WOD: 24-20-16-12-8 Reps for Time of:
Power Cleans (50/35K.)
Sit-Ups w/ disk (10/5 K.)
Step Lunges w/ disk (10/5 K.)
*200m Run after each round
TIME CAP:20 Minutes

ABDOMEN

C- ABDOMEN:Tabata de Front Plank21