Warmup

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

Weightlifting (Bench Press)

8-8-8-6-6 bench press + OHS

Custom Metcon

EMOM 6’
10 bench press @ 60% 6rm
10 OHS @ 60% 6rm

2’ rest

Custom Metcon (Tiempo)

4 rounds
10 plyo push up (1 disco de 20/10 a cada lado
10 barbell bent over row (60/40)
10 strict HSPU
10 strict pull ups

Time cap: 12’