WARM UP

3 RONDAS

14 KB SQUAT
14 KB SLING SHOT
14 KB SWING RUSO
14 KB HALO


STRENGHT

EMOM 12′

0-1′ KB SHOULDER PRESS
1-2′ KB GORILLA ROW
2-3′ STRICT PUSH UP
3-4′ BAR ROW/STRICT PULL UP
*40″ ON + 20″ OFF


SKILL

KB PUSH JERK


METCON

FOR TIME (10′ T.C.)

RX

100 KB PUSH JERK/PUSH PRESS | 20/16 kg

*CADA 2′ DESDE EL 0′: 14 KB STEP BOX AGARRE GOBLET | 60/50 cm

SCALED

100 KB PUSH JERK/PUSH PRESS | 16/12 kg

*CADA 2′ DESDE EL 0′: 12 KB STEP BOX AGARRE GOBLET | 60/50 cm

OPEN

100 KB PUSH JERK/PUSH PRESS | 12/8 kg

*CADA 2′ DESDE EL 0′: 10 KB STEP BOX AGARRE GOBLET | 50/40 cm