Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso lagarto
10 ring rows
5 hang clean & jerk

Weightlifting (Floor Press)

4-4-2-2-2 floor press

Custom Metcon

OTM 4’
10 burpees

1’ rest

Custom Metcon (Tiempo)

3 rounds
5 bar muscle up
100 m run
10 DB hang clean & press (22’50/15)
100 m run

Time cap: 15’