Warmup

2 Rounds:
30 Double Unders or 120 Simples
10 K2E
10 Bodyweight Good Morning
12 Sit Up
6 Box Jump Runing

Weightlifting (Good Morning)

A-STRENGTH: 3 Rounds not for time:
-Barbell Good Mornings x 10 Reps (max weight of 45 K.)
-Strict HSPU x 6 to 10 Reps (or 45 sec HS/Pike Hold) 90º in wall or box.
-Accumulate 15 to 30 sec in L-Sit (on parallettes or boxes, tuck knees to chest if needed)

Custom Metcon (Rondas y Reps)

B-WOD: 25 min AMRAP: I go, you go
12 OH Double kettlebell Step lunges (6R/L)(24/16 K)
12 burpees over the kettlebells
12 OH Double kettlebell Step lunges (24/16 K)
12 chest-to-bar
https://youtu.be/Wld06i8qWEo

ABDOMEN

C-ABDOMEN:
50 Superior/50 Inferior/50 Lumbares