WARM UP

2 RONDAS

50 DU/SU
10 AIR SQUAT
10 FLEXION ESCAPULAR
20´´ FRONT PLANK

STRENGHT

–

SKILL

–

METCON

MURPH (50´ TC)

RX

1600 M RUN
100 PULL UP
200 PUSH UP
300 AIR SQUAT
1600 M RUN

SCALED

1600 M RUN
4 RONDAS
25 PULL UP
50 PUSH UP
75 AIR SQUAT
1600 M RUN

OPEN

1200 M RUN
20 RONDAS
5 JUMPING PULL UP
5 PUSH UP
10 AIR SQUAT
1200 M RUN