WARM UP
3 RONDAS
10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20´´ FROG ROCKS
10 REVERSE SNOW ANGELS
STRENGHT
EMOM 15′ CADA 3′
5 DEAD LIFT (2-1-1-1)
5 STRICT CHIN UP (2-1-1-1)
RIR 2 ±80%
SKILL
–
METCON
AMRAP 15′
RX
6 TURKISH GET UP
30 LUNGE
20 KB SWING 20/16 KG
10 STRICT PUSH UP
SCALED
6 TURKISH GET UP
30 LUNGE
20 KB SWING 16/12 KG
10 PUSH UP
OPEN
6 TURKISH GET UP
30 LUNGE
20 KB SWING 12/8 KG
10 PUSH UP
