Warmup

2 Rounds:
200 m Run
Paso de Lagartija
12 Sit Up
Salto de Rana
12 Air Squat

Weightlifting (Back Squat)

A- STRENGHT: Back Squats.
Warm-Up: 8, 5, 5 (all at 40%)
Work Sets: 5 x 50%, 2 x 5 @ 60%

Custom Metcon (Tiempo)

B-WOD: For Time
500m Row, then: 2 rounds :
30 Goblet Lunges Kb. (24/16k.)(15R/L)
60 Double-Unders
20 Goblet Lunges
40 Double-Unders
10 Goblet Lunges
20 Double-Unders
5 Globet Lunges
10 Double Unders
500 m Row
TIME CAP: 25´

ABDOMEN

C- ABDOMEN: 50 superior/50 Inferior/50 Lumbares.