WARM UP

2 RONDAS

10 CMJ/NO ARMS
20´´ PRAY SQUAT
20´´ FROG ROCKS
15/15´´ PVC SHOULDER FLEXION


STRENGHT

EMOM 12´30 CADA 2´30

2 BACK SQUAT (2-0-1-1)
2 INVERTED BAR ROW (3-1-1-1)

RIR 2 ±87%


SKILL

BRING SALLY UP SQUAT X PAREJAS PASANDOSE BALON


METCON

POR PAREJAS SYNCRO
30/20/10 (12´ TC)

RX

BURPEES
KB SWING | 20/16 KG

SCALED

BURPEES
KB SWING | 16/12 KG

OPEN

BURPEES
KB SWING | 12/8 KG