Warmup

1000 m row / run
Calentamiento general articular
2 rounds
Paso gusano
5 Burpees
10 ring rows

Weightlifting (Push Press)

3-3-3-3-3

Metcon

12 Thrusters (60/40)
12 Burpees
200 m run
9 Thrusters
9 Burpees over the bar
200 m run
6 Thrusters
6 burpees obre the bar
200 m run
3 Thrusters
3 Burpees over the bar
200 m run