Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano en el sitio + push up
10 alternating DB snatch
10 hrpu

Weightlifting (Bench Press)

10-10-8-8-8 bench press

Custom Metcon

EMOM 6’
10 bench press @ 90% 8rm
6 bench press @ 105% 8rm

1’ rest

Custom Metcon (Tiempo)

3 rounds
200 m run
20 alternating DB snatch (22’50/17’50)
10 ring dips

Time cap: 13’