Warmup

1000 m row / run
calentamiento general articular
2 rounds
10 passthroug
10 paso gusano en el sitio + push up
10 K2E

Weightlifting (Snatch)

5 x 3 squat snatch T&G

Custom Metcon (Tiempo)

0 to 4
12 squat snatch @ 80% 3rm T&G
6 ring muscle up

4 to 8
24 alternating OH bar lunges @ 80% 3rm
12 C2B

8 to 12
36 OHS @ 80% 3rm
18 pull ups

2’ rest

Custom Metcon

EMOM 6’
150 m row
100 m run