Warmup

Warmup
200m run+ 10 rounds
2 squats kbs+2push ups+3sit ups

Skill

Skill agarres ninja( jaulas…)

Custom Metcon (Tiempo)

Wod individual
Chipper

400m run
Then 2 rounds of
21 Wall balls
15 DB snatch (22’5/15) o kb snatch (24/16)
9 db o kb S2OH
800m run
Then 2 rounds of
21 OH KB lunges (24/16)
15 KBS (24/16)
9 T2B
1200m run
Then 2 rounds of
21 air squats
15 push ups
9 pull ups