WARM UP

3 RONDAS

10 CAT CAMEL
10 BIRD DOG
10 DEAD BUG
10 KB SWING RUSO
10 KB WINDMILL
10 BURPEES


STRENGHT

EMOM 12′ cada 3′

10 (12) FLOOR PRESS
20 BAR GLUTE BRIDGE


SKILL

TÁBATA

ARCH HOLD
GOOD MORNING HOLD

TÁBATA

TURKISH GET UP


METCON

10 ROUNDS FOR TIME (12′ T.C.)

RX

10 GROUND TO OVER HEAD | 20/15 kg
10 KB SWING | 20/16 kg

SCALED

10 GROUND TO OVER HEAD | 15/10 kg
10 KB SWING | 16/12 kg

OPEN

10 GROUND TO OVER HEAD | 10/5 kg
10 KB SWING |12/8 kg