Warmup

500 m Run or Row
Paso de Lagartija + 12 Sit Ups x 2 sets
8 Chin -ups + 10 Kb Bulgarian Deadlift x 2 sets
12 Push Ups + 2 Wall Climb x 2 sets

Weightlifting (kettlebell romaniam deadlift)

A-STRENGTH: 4 Rounds
6 Strict Chin-Ups
6 Strict HSPUs
10 KB Single Leg Romanian Deadlifts 5R/L

Metcon (Tiempo)

B- WOD: 5 Rounds for Time of:
16 Toes to Bar
10 Front Rack Lunges Bar 5R/L (50/30 K.)
30 Lateral Jump over the Bar

ABDOMEN

C- ABDOMEN: 50 superior./50 Inferior/50 Lumbares.