WARM UP
2 RONDAS
10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 SUPINE SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15´ CADA 3´
7 DEAD LIFT (2-1-X-1)
7 STRICT PULL UP
RPE 7 RIR 3-4 *73%
SKILL
–
METCON
AMRAP 15´ POR PAREJAS
RX
5 FRONT SQUAT | 50/35 KG
10 PUSH PRESS
15 SQUAT JUMP
20 OH LUNGE | 20/16 KG
SCALED
5 FRONT SQUAT | 35/22.5 KG
10 PUSH PRESS
15 SQUAT JUMP
20 OH LUNGE | 16/12 KG
OPEN
5 FRONT SQUAT | 20/15 KG
10 PUSH PRESS
15 SQUAT JUMP
20 PLATE OH | 10/5 KG