WARM UP

3 RONDAS

15/15´´ PVC FRONT RACK POSITION
10 FLEXION ESCAPULAR
10 DEAD BUG
20´´ PRAY SQUAT
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

8 BENCH PRESS (2-0-1-1)
SPLIT PALLOF PRESS 10/10 REPS

RIR 3-4 ±70%


SKILL


METCON

FOR TIME 15´ TC
EQUIPOS 4

RX

100 BOX JUMP (2 SYNCRO) | 70/60 CM
100 KB SWING (3 SYNCRO) | 20/16 KG
100 BURPEES (4 SYNCRO)

SCALED

100 BOX JUMP (2 SYNCRO) | 60/50 CM
100 KB SWING (3 SYNCRO) | 16/12 KG
100 BURPEES (4 SYNCRO)

OPEN

100 BOX JUMP (2 SYNCRO) | 50/40 CM
100 KB SWING (3 SYNCRO) | 12/8 KG
100 BURPEES (4 SYNCRO)