WARM UP

2 RONDAS

10 KB HALO
10 KB GOOD MORNING
10 KB AROUND THE WORLD
20´´ KB ISO SQUAT


STRENGHT

EMOM 16´ 40´´ ON + 40 ´´ OFF

0-1´ KB SHOULDER PRESS
1-2´ KB GORILLA ROW
2-3´ KB FRONT SQUAT
3-4´ KB SDLHP


SKILL


METCON

POR EQUIPOS: 4 RFT (15´ TC)

RX

SCALED

OPEN

400 M RUN
30 JUMPING JACK
20 AIR SQUAT
10 BURPEES
(TODO SYNCRO)