Warmup

1000 m row / run
Calentamiento general articular
4 rounds escaleras de agilidad
3 salidas explosivas

Weightlifting (Back Squat)

15’ locate 1 rm back squat

Custom Metcon (Tiempo)

EMOM 6’
8 front squat @ 60% 1rm back squat
15 MBC (20/12)

2’ rest

Custom Metcon (Rondas y Reps)

AMRAP 12’
200 m run
8 front squat @ 60% 4rm back squat
16 box jump (75/60)