Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
10 Squats Push Disk (10/5 K) + 5 Air Squat Jump x 2 sets
Walking Lunge OH Plate (10/5 K) + 12 Sit Ups Disk (10/5 K) x 2 sets

Gymnastics (Pistol)

A- SKILL: Practice 10´ Pistol Then 2 x 5 R/L Pistol

Custom Metcon (Tiempo)

B-WOD: 2 Rounds For Time
25 Over Bar-Facing Burpees
15 Power Cleans (50/35 K.)
30 Double-Unders Or 90 Simples
25 Burpee Pull-Ups
15 Thrusters (50/35 K.)
30 Double-Unders
TIME CAP: 20 Minutos

ABDOMEN

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