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′
RX
30 KB SWING | 20/16 KG
20 KB FRONT RACK LUNGE
10 PULL UP
SCALED
30 KB SWING | 16/12 KG
20 KB FRONT RACK LUNGE
10 BANDED PULL UP
OPEN
30 KB SWING | 12/8 KG
20 KB LUNGE
10 PULL UP