Warmup

1000 m row / run
calentamiento general articular
2 rounds
5 pull ups
10 push ups
15 air squats jump

Weightlifting (Weighted Pull-up)

15’ locate 1 rm weighted pull ups

Custom Metcon (Rondas y Reps)

AMRAP 15’
200 m run
3 complex (pull ups + C2B + bar muscle up)
10 burpees over the box (60/45)

1’ rest

Custom Metcon (Tiempo)

3 rounds
10 devil press (17’50/12’50)
10 T2B
40 double unders