WARM UP

2 RONDAS

10 CAT CAMEL
10 BANDED SQUAT
20´´ FROG ROCKS
5/5/5/5 YTWL


STRENGHT

EMOM 15´ CADA 3´

10 BACK SQUAT (2-1-X-1)
10 STRICT PULL UP

*RIR 4 50-60%


SKILL

SQUAT CLEAN


METCON

5 ROUNDS FOR TIME (14´ TC)

RX

5 SQUAT CLEAN | 50/35 KG
15 WALL BALL | 9/7 KG
50 DU

SCALED

5 HANG SQUAT CLEAN | 40/30 KG
15 WALL BALL | 7/5 KG
50 DU

OPEN

5 HANG SQUAT CLEAN | 20/15 KG
15 WALL BALL | 4/3 KG
50 DU