Warmup

2 rounds:
250 m Run
Paso de Gorilahttps://youtu.be/xp1OuYTFMXg
12 sit up Roll
Walking Lunge OH Plate(15/10 K)
10 Push Up

Custom Metcon

A- STRENGTH: 4 Rounds
DB Step-Ups x 16 Reps (50/40cm) (15/10 K ) (8R/L)
Ring Push-Ups x 10 Reps

Custom Metcon (Reps)

B-WOD: Part 1: 6 min AMRAP:
8 DB Snatches (4R/L, Alternando) (15/10 K)
8 Lunges (w/ DB in RackPosition) (15/10 K)
–2 min Rest–
Part 2: 6 min AMRAP:
8 Pull-Ups.
8 Med Ball Sit-Ups.
–2 min Rest–
Part 3: 6 min AMRAP:
300m Run, then
8 KB Swings (American)
8 Air Squats.
SCORE. Total Reps de las tres partes del wod

ABDOMEN

C- ABDOMEN:Tabata Front Plank