Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 lunges OH plate
10 double unders
10 air squat jump

Weightlifting (Front Squat)

5 x 2 front squat

Custom Metcon

EMOM 6’
150 m row
100 m run

1’ rest

Custom Metcon (Tiempo)

40 double unders
4 back squat @ 80% 2rm front squat
50 double unders
5 ring muscle up
60 double unders
6 back squat @ 80% 2rm front squat
70 double unders
7 back squat @ 80% 2rm front squat

Time cap: 13’