WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20″ 90/90 HIP MOBILITY
10/10 SUPINE SHOULDER FLEXION
STRENGHT
EMOM 15′ CADA 3′
6 FRONT SQUAT 70% (2-0-X-1)
6 STRICT CHIN UP RIR 2-3
METCON
8 ROUNDS FOR TIME (24′ TC)
4 DEAD LIFT
8 PULL UP
12 WALL BALL
16 KB SWING
RX
60% DL
9/6 KG
20/16 KG
SCALED
60% DL
7/5 KG
16/12 KG
OPEN
60% DL
4/3 KG
12/8 KG
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