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