Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning
5x Inchworm w/ Push Up
10x Kipping Swings
10 x side Grasshopper

Weightlifting (Deadlift)

A-STRENGTH: Deadlifts.
15`Build to a heavy set of 3 reps.
Despues 85% de 3 RM x 1 set a Max. Reps.

Custom Metcon (Tiempo)

B- WOD: For Time
600m Run (al empezar)
10-9-8-7-6-5-4-3-2-1 Reps of:
Russian KB Swings(24/16 K)(Rigido)
Toes to Bar
Jump Over Kb
600m Run(al terminar las rounds)

ABDOMEN

C- ABDOMEN:Tabata de Sit Up (4 Superior y 4 Inferior)