Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
walking lunges OH plate
10 hrpu
10 ring rows

Gymnastics (Pistol)

12’ practise pistols

Custom Metcon (Tiempo)

Hero ‘CAPOOT’
100 push ups
800 m run
75 push ups
1200 m run
50 push ups
1600 m run
25 push ups
2000 m run

Time cap: 40’