Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ
10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U
10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE

Gymnastics (Pull-up)

A-SKILL:Practice 15 Minutes Kipping Pull Ups.

Metcon (Rondas y Reps)

B- WOD: 16 min AMRAP
50 Single-Unders
20 Heavy Russian KB Swings (24/16K)
50 Double-Unders o 150 singles
20 Wall Ball Shots (20/16lbs)
50 Single-Unders
20 Burpee Box Jumps (60/50 cm)
50 Double-Unders o 150 singles
20 Toes to Bars

ABDOMEN

C- ABDOMEN:TABATA DE CICLISTAS