Warmup

1000 m row / run
calentamiento general articular
2 rounds
5 paso gusano en el sitio + push up
10 american kb swing
10 clap push up
10 alternating kb snatch

Weightlifting (Bench Press)

15’ locate 1 rm bench press

Custom Metcon (Reps)

5 rounds In pairs
1.- plyo push up (2 discos 20/15 a
cada lado)
2.- 15 cal in 2’

2’ rest

Custom Metcon (Tiempo)

80 double unders
12 kb snatch 6 L/R (24/16)
60 double unders
16 kb snatch 8 L/R (24/16)
40 double unders
20 kb snatch 10 L/R (24/16)
20 double unders
24 kb snatch 12 L/R (24/16)
10 double unders