Warmup

3 Rounds:
200m Row
10 Sit Up
10 ring rows
10 Kipping Swing

Gymnastics (Bar Muscle-up)

A-SKILL GYMNASTIC:
Practice 12´ Bar Muscle Up.

Progresiones MU

Custom Metcon (Tiempo)

B- WOD: for Time of:
600m Run
60 Russian KB Swings (24/16 K)
50 Medicine Ball Clean (20/12 Lb)
40 Sit-Ups
30 Wall Ball Shots(20/12 Lb)
20 Toes to Bars
600m Run

Custom Metcon

C: ABDOMEN

TABATA Plancha lateral