Warmup

2 Rounds:
200 m Run
Paso de Gusano
10 Sit Up x 2 sets
20 Mountain Climber
Walking lunge OH Plate (10/5 K)
10 Squat push (disk 10/5K)

Weightlifting (Turkish Get Up)

A-SKILL: 15 minutes
Turkish Get-Ups 1 x 2 reps para calentar con Kb poco pesada then 4 x 2 Reps.(2R/L) (Subiendo de peso en cada Round)

Custom Metcon (Rondas y Reps)

B-WOD:
Part 1: 8 min AMRAP
40 seconds Double Unders
10 Ben Over Row (Con barra)(50/25k)
10 Burpees over the Bar.
– Rest 2 minutes-
Part 2: 8 min AMRAP
10 Wall Ball Shot.(20/16Lb.)
10 Heavy Medicine ball clean.(20/16 Lb)
10 Dumbell Power Snatch.(15/10 K)(5R/L)

ABDOMEN

C- ABDOMEN:
TABATA DE CICLISTAS