Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
10 Squats Push Disk (10/5 K) + 8 Chin Ups x 3 sets

Gymnastics (Chin-up)

A-STRENGTH: 4 Rounds
Weighted Chin-Ups x 6 Reps
KB Step Back Lunge x 12 Steps (6R/L) (24/16 K.)https://youtu.be/6DB-UlPkXKE
1 Wall Climb w/ 15 sec Hold (subimos y mantenemos arriba en posición de pino 15 segundos activando escapulas)

Metcon (Tiempo)

B- WOD: For Time
500m Row
40 American KB Swings (24/16 K.)
20 Burpees
30 American KB Swings
20 Burpees
75 Double-Unders /225 Simples
400m Run

ABDOMEN

C- ABDOMEN:
Tabata de Sit Up
4 Superior y 4 Inferior.