WARM UP

2 RONDAS

10 CMJ/NO ARMS
10 CAT CAMEL
20´´ PRAY SQUAT
10 WALL ANGEL


STRENGHT

EMOM 12´30 CADA 2´30

2 BACK SQUAT (2-0-1-1)
2 STRICT PULL UP (3-1-1-1)

RIR 1 ±90%


SKILL

TECNICA BOX JUMP


METCON

EMOM 15′ CADA 3′

RX

10 BOX JUMP
15 WALL BALL | 9/6 KG
20 KB SWING | 20/16 KG

SCALED

10 BOX JUMP
15 WALL BALL | 7/5 KG
20 KB SWING | 16/12 KG

OPEN

10 BOX JUMP
15 WALL BALL | 4/3 KG
20 KB SWING | 12/8 KG