Warmup

1000 m row / run
Calentamiento general articular
2 rounds
10 american kb swing
10 air squat jump
10 hrpu
3 salidas de reacción

Gymnastics (Muscle-up)

12′ practise ring muscle up

Metcon

EMOM 6’
10 chest to bar
10 ring dips

Metcon

AMRAP 12’
60 saltos banco sueco
Then:
4 hang squat clean (60/40)
10 american kb swing (28/20)
12 hrpu