Warmup

1000 m row / run
calentamiento general articular
2 rounds
salto de la rana
10 MBcluster
10 ring rows

Weightlifting (Front Lunge)

4-4-2-2-2 front bar reverse lunges

Custom Metcon

EMOM 8’
100 m run
10 alternating front bar reverse lunges @ 70% 2rm

2’ rest

Custom Metcon (Tiempo)

‘KAREN’
150 WBS (20/16)

Time Cap: 12’