Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ
10x Kipping Swings https://youtu.be/2m_NV4ntO8U
10 x side Grasshopper https://youtu.be/1_OgzDRHVlE
Calentamiento para deadlift 8/6/4 Reps hasta llegar al peso del wod y 4/2/1 rep HSPU

Weightlifting (Deadlift)

A-STRENGTH: 5 Rounds
Deadlift x 3 Reps (90/65 K.)
HSPU x 6 Reps
Ring Rows x 9 Reps

Metcon (Tiempo)

B-WOD: 2 Rounds For Time
100 Double-Unders or 300 Simples
800 m Run
50 Double-Unders or 150 Simples

ABDOMEN

C- ABDOMEN:
Sit Up con Medicine Ball a la Pared 50 Reps.