Warmup
500 m Run or Row
Paso de gusano + 12 Sit Up Roll x 2 sets
10 Ring Row + 12 HRPU x 2 sets
10 passthrough + 15 Band pull Appart x 2 sets

Weightlifting (Push Press)
A- STRENGTH:
1. Push Press – 6 x 4 @ 75% 1RM
2. Pendlay Rows – 6 x 4 reps (Intentar hacer con el mismo peso que Push Press) Rest 1´

Metcon (Reps)
B- WOD: 16 min EMOM
Even Minutes: 8 Medicine Ball to Shoulders (4R/L) (20/16 Lb.)+ 10 Sit-Ups w/ Plate (15/10 K.)
Odd Minutes: 30 sec Burpee AMRAP
SCORE: Reps Totales de burpees en todas las rounds

Gymnastics (Sit-up)
C- ABDOMEN:50 superior.
50 Inferior/50 Lumbares.