Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso lagarto
10 hrpu
10 K2E

Weightlifting (Bench Press)

10-10-8-8-8 bench press

Metcon

200 m pinched disk (15/10)
10 weighted pull ups (10/6)
10 diamond push up
100 m pinched disk (15/10)
20 alternating DB snatch (22’50/17’50)
20 diamond push up
50 m pinched disk (15/10)
30 WBS (20/12)
30 diamond push up

Time Cap: 20’