Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso lagarto
10 hrpu
10 ring rows

Weightlifting (Weighted Pull-up)

15’ to locate 1rm weighted pull ups

Custom Metcon

5 x 200 m row
40’’ rest between sets

2’ rest

Custom Metcon (Tiempo)

4 rounds
10 burpees
20 pull ups
30 american kb swing (24/16)

Time cap: 15’