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