Warmup

500 m Run or Row
Paso de Oso + 20 Mountain Climber x 2 sets
Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets
Paso de carretilla + 10 HRPU x 1 set cada uno

Weightlifting (Bench Press)

A-STRENGHT: Bench Press.
Warm-Up: 8, 5, 5 (all at 40%)
Work Sets: 5 x 50%, 2 x 5 @ 60%

Custom Metcon (Tiempo)

B- WOD:
21-15-9 Reps for Time:
Power Cleans (50/35 K)
Thruster (50/35 K)
Toes to Bar

STRETCH

C- STRETCH: Estiramos con Foam Roller, sobre todo espalda baja y piernas