WARMUP

A. 3-5 rondas por calidad
1´cardio
5 tempo squats + 10 air squats
20 plank shoulder taps + 20″ handstand hold
20 hollow rocks.

B. Cluster practice

METCON

For time:
1600 run
50 KB overhead squats o oh lunge
100 sit ups
150 double-unders
100 box jump overs
50 (25/25) kb snatch

Gymnastics & accesory

10´ amrap:

20m farmer carry
3/3 Mb step ups
5 Strict HSPU