WARM UP

2 RONDAS

50 DU
10 DEAD BUG
10 FLEXION ESCAPULAR
15/15″ PVC FRONT RACK POSITION

STRENGHT

EMOM 15′ CADA 3′

5 BENCH PRESS 75% (2-0-X-1)
6/6 PESO MUERTO CONTRALAT. CON KB RPE 7

METCON

FOR TIME (22′ TC)

50 BURPEES
40 WALL BALL
30 KB SWING
20 BOX JUMP
400 M RUN
20 BOX JUMP
30 KB SWING
40 WALL BALL
50 BURPEES

RX

9/6 KG
20/16 KG
70/60 CM

SCALED

7/5 KG
16/12 KG
60/50 CM

OPEN

9/6 KG
20/16 KG
50/40 CM