WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
2X8/8 KB BOTTOM UP PRESS EN LUNGE
15/15´´ SAMSON STRETCH
8 SHOULDER W

STRENGHT

EMOM 12′ cada 3′

2 SHOULDER PRESS 85%
15/15´´ COPENHAGEN PLANK

SKILL

PUSH JERK

METCON

EMOM 15′ CADA 5′

5 GUSANO
5 PUSH JERK
20 OH LUNGE
400 M RUN

RX

40/30 KG

SCALED

FRONT RACK LUNGE
30/20 KG

OPEN

20/15 KG
LUNGE SIN PESO