WARM UP

2 RONDAS

10 KB SQUAT
10 KB HALO
15/15″ KNEELING KB WINDMILL
8/8 KB BOTTOM UP PRESS EN LUNGE


STRENGHT

SHOULDER P. 4X4 80% (2-0-X-1)

FRONT PLANK CON PESO 4X15


SKILL

KB SNATCH


METCON

AMRAP 16′

10 KB SNATCH
10 KB FRONT RACK SQUAT
200 M RUN

RX

20/16 KG

SCALED

16/12 KG

OPEN

12/8 KG