WARM UP
2 RONDAS
20´´ BOOTSTRAPPERS
10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION
15/15´´ PVC FRONT RACK POSITION
STRENGHT
RM FRONT SQUAT
SKILL
–
METCON
SPLIT MORRISON (30´ TC)
10 ROUNDS FOR TIME
RX
15 WALL BALL | 20/16 KG
15 BOX JUMP | 60/50 CM
15 KB SWING | 9/6 KG
SCALED
12 WALL BALL | 16/12 KG
12 BOX JUMP | 60/50 CM
12 KB SWING | 7/5 KG
OPEN
10 WALL BALL | 12/8 KG
10 BOX JUMP | 50/40 CM
10 KB SWING | 4/3 KG
