WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS

STRENGHT

EMOM 15′ CADA 3′

5 BACK SQUAT 70%
5 STRICT CHIN UP RIR 3

SKILL

TECNICA PULL UP

METCON

AMRAP 10′