Warmup

500 m Run or Row
Paso de Gusano + 10 Sit Up x 2 sets
Paso de cangrejo + 12 Push Up x 2 sets
Walking lunge Back OH Plate (10/5 K) + 10 Squat push (disk 10/5 K)

Weightlifting (Power Snatch)

A- STRENGTH: 5 Rounds: Calentar antes 8/6/4 Reps.
Power Snatch x 3 reps
Hallar nuestra 3 RM (Rest 1` entre rounds)

Custom Metcon (Tiempo)

B- WOD For Time 2 Rounds:
400m Run
20 pull ups
200m run
10 pull ups
100 m
5 Bar Muscle Up

ABDOMEN

C- ABDOMEN: Sit Up con Medicine Ball a la Pared 50 Reps