Warmup

500 m row / run
3 rounds:
8 Kipping Swing
10 hrpu
15 air squat jump

Gymnastics (Pull-up)

PRACTICE: 10′ kipping pull ups

Weightlifting (Hang Squat Snatch)

B-SKILL: Hang Snatch
10 minutes to Build to a Heavy set of 3 Reps.

Custom Metcon (Rondas y Reps)

12′ AMRAP
400 m run, then climb the ladder
1 hang squat snatch + 1 OHS (50/35)
2 hang squat snatch + 2 OHS (50/35)
3 hang squat snatch + 3 OHS (50/35)
…and so on…

ABDOMEN

ABDOMEN: Tabata de ciclista