Warmup

2 rounds:
250 m Row
10 air squat jump
walking lunges OH plate (15/10 K)
10 K2E
12 KB SDHP

Weightlifting (Shoulder Press)

5 rounds not for time of:
A1: Shoulder Press x 5 reps to 85% of 1 RM
A2: ring rows x 10 reps or 3 muscle up for advanced

Custom Metcon (Tiempo)

B-WOD: For Time:
75 WBS (20/12)
50 pull ups
25 burpees to 8”/6” target overhead jump (al saltar tocar la barra de donde hicimos dominadas)

ABDOMEN

ABDOMEN: Tabata Hollow rock