Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets
30´´ aguantando en media sentadilla + 12 sit up Roll x 2 sets

Weightlifting (Back Squat)

A-STRENGTH: 5 Rounds of:
Back Squat x 4 Reps @ 30X1 Tempo
KB Bent Over Rows x 12 Reps 6R/L

Metcon (Tiempo)

B- WOD: For Time
12-10-9-8-7-6-5-4-3-2-1 Reps of:
Box Jumps (60/50 cm.)
Hang Power Snatch (40/25 K.)
Hand Stand Push Up
TIME CAP: 25´

ABDOMEN

C- ABDOMEN: Tabata de Toes To Bar30