Warmup

1000 m row / run
Calentamiento general articular
2 rounds
paso gusano
10 sit ups
10 ring rows

Gymnastics (Muscle-up)

12’ practise ring muscle up

Custom Metcon

EMOM 8’
20 V-sit ups
10 ring dips

2’ rest

Custom Metcon (Rondas y Reps)

AMRAP 10’
40 double unders
10 T2B
20 double unders
5 ring muscle up