Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 Kipping
10 KB Swing
10 DB Thrusters

Custom Metcon (Tiempo)

1 – 100m run
2 – DB Snatch (1R/L) (22,5/15)
3 – DB Thrusters (22,5/15)
4 – Burpee over the DB
5 – Toes to bar
6 – Pull ups
7 – American KB Swing (24/16)
8 – DB Lunge (4R/L)
9 – Box Jumps (60/50)
10 – Hand stand push up
11 – DB Clean and Jerk (22,5/15)
12 – DB Man maker (22,5/15)
Time cap 40’

1
1+2
1+2+3
1+……12