Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
walking lunges OH MB
10 MBC
5 burpees

Weightlifting (Back Squat)

4-4-2-2-2 back squat

Custom Metcon (Tiempo)

3 rounds
8 front squat @ 65% 2rm back squat
10 burpees over the bar
200 m run
16 MBC (20/16)
10 burpees over the MB
200 m run

Time cap: 15’

Custom Metcon

BRING SALLY UP, BRING SALLY DOWN (air squat)