WARM UP

3 RONDAS

30 JUMPING JACK
10 AIR SQUAT
5/5/5/5 YTWL
20´´ FRONT PLANK


STRENGHT

EMOM 15′ CADA 3′

5 BENCH PRESS 75%
20´´ BAR TUCK HOLD


SKILL

TECNICA PULL UP


METCON

EMOM 20′

RX

5 PUSH UP
5 PULL UP
10 SIT UP

SCALED

4 PUSH UP
8 SIT UP
12 AIR SQUAT

OPEN

3 PUSH UP
6 SIT UP
9 AIR SQUAT