Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 ring rows
10 alternating kb snatch

Gymnastics (Pull-up)

10-10-8-8-8 weighted pull ups

Metcon

EMOM 6’
6 weighted pull ups @ 80% 8rm
10 pull ups

2’ rest

Metcon (Rondas y Reps)

AMRAP 12’
200 m run
1 rope climb
10 american kb swing (24/16)
(en cada ronda aumentamos 1cuerda y 5 kb)