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