Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
salto de la rana
10 MBC
10 K2E

Weightlifting (Bench Press)

5 x 10 bench press

Custom Metcon

OTM 4’
12 burpees

1’ rest

Custom Metcon (Tiempo)

50 MBC (20/16)
40 double unders
30 box jump (60/45)
20 T2B
30 box jump (60/45)
40 double unders
50 MBC (20/16)

Time cap: 15’