Warmup

2 Rounds:
250 m Row
Paso de Lagartija
8 Push Up Bomber
12 Air Squat Jump
Paso de carretilla (1 set cada uno)

Weightlifting (Bench Press)

A- STRENGTH: Bench Press
Work Sets:
5 reps x 70% de 1 RM
3 reps x 75%
2 reps x 85%
1 reps x 90%

Custom Metcon (Tiempo)

B-WOD: For Time:
30 Air Squat/20 Burpees/100m Run
25 Air Squat/15 Burpees/200m Run
20 Air Squat/10 Burpees/300m Run
15 Air Squat/5 Burpees/400m Run
15 Air Squat/5 Burpees/300m Run
20 Air Squat/10 Burpees/200m Run
25 Air Squat/15 Burpees/100m Run
30 Air Squat/20 Burpees

Custom Metcon

C- ABDOMEN:
TABATA de Hollow Rocks.