WARM UP

3 RONDAS

30 JUMPING JACK
10 WALL SLIDE
10 AIR SQUAT
10 GUSANOS
20″ FRONT PLANK


STRENGHT

EMOM 10′ cada 2′

14 KB SHOULDER PRESS
10 PULLS APART


SKILL

TABATA

LONG JUMP TO BACKWARD HOP


METCON

EMOM 10′ cada 30″

RX

5 BOX JUMP
4 WALL BALL
3 BURPEES

SCALED

4 BOX JUMP
3 WALL BALL
2 BURPEES

OPEN

3 BOX JUMP
2 WALL BALL
1 BURPEES