Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ
10x Kipping Swings https://youtu.be/2m_NV4ntO8U
10 x side Grasshopper https://youtu.be/1_OgzDRHVlE
Paso de carretilla x 1 set cada uno

Weightlifting (Bent Over Row)

A-STRENGTH: 5 Rounds
1 Rope Climb
Barbell Bent Over Row x 10 Reps (40/25 K.)
Hollow Hold x 15 Seconds

Metcon (Tiempo)

B- WOD: 5 Rounds for Time
20 Deadlifts (50/35 K.)
12 Push Press (50/35 K.)
10 Back Squats (50/35 K.)
TIME CAP 25 Minutes

ABDOMEN

C- ABDOMEN: Tabata de Toes to Bar