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