Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso del lagarto
10 air squat jump
10 ring rows

Weightlifting (Weighted Pull-up)

5 x 3 weighted pull ups

Metcon

OTM 3’
10 burpees

1’ rest

Metcon (Tiempo)

20 double unders
9 bar muscle up
40 double unders
7 bar muscle up
60 double unders
6 bar muscle up
80 double unders
5 bar muscle up
100 double unders
3 bar muscle up

Time cap: 16’