Warmup

1000 m row/ run
Calentamiento general articular
Estiramiento general
2 rounds
paso lagarto
10 hrpu
10 WBS

Gymnastics (Ring Dip)

5 x 2 weighted ring dips

Metcon

OTM 4’
10 strict weighted chin ups (12’50/8)

2’ rest

Metcon (Tiempo)

21-15-9
ring muscle up
DB thruster (17’50/12’50)
200 m run

Time cap: 14’