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 7.5 RIR 2 *75%


SKILL


METCON

27′ TC

RX

A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 9/6 KG
*ENTRE RONDAS 20 DU

B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 60/45 KG
BOX JUMP OVER | 60/50 CM

C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 20/16 KG
*400 M RUN AL TERMINAR

SCALED

A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 7/5 KG
*ENTRE RONDAS 20 DU

B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 45/25 KG
BOX JUMP OVER | 60/50 CM

C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 16/12 KG
*400 M RUN AL TERMINAR

OPEN

A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 4/3 KG
*ENTRE RONDAS 20 DU

B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 20/15 KG
BOX JUMP OVER | 50/40 CM

C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 12/8 KG
*400 M RUN AL TERMINAR