Warmup
1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano en el sitio + push up
10 ari squat jump
10 ring rows

Weightlifting (Back Squat)
5 x 8 back squat

Metcon
1-10
complex (deadift – hang clean – front squat – hang clean – back squat) @ 70% 8rm back squat
2 rope climb

Rest time to 20′

max front bar lunges @ 60% 8rm back squat