Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ
10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U
10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE

Weightlifting (Deadlift)

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

Custom Metcon (Rondas y Reps)

B-WOD: 16 min AMRAP
1 Snatch (50/35K.)
3 Overhead Squats
9 Bar-Facing Burpees

ABDOMEN

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