Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ
10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U
10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE
10/8/6 Reps de Deadlift empezando con poco peso e ir subiendo

Weightlifting (Deadlift)

A- STRENGTH: 5 Rounds
Deadlift x 5 Reps (Subiendo de peso en cada round)
Front Plank x 1´

Custom Metcon (Rondas y Reps)

B-WOD: 14 min AMRAP Ladder
5 Box Jump Pass (50/60 cm.)
2 DB Snatch (1R/L)
5 Box Jumps Pass.
4 DB Snatch (2R/L)
5 Box Jump Pass.
6 DB Snatch (3R/L)
…and so on up the ladder adding 2 reps to the DB snatch each round

ABDOMEN

C- ABDOMEN:
TABATA de Hollow Rocks.