WARM UP

2 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
10/10 SUPINE SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3´

10 DEAD LIFT (2-1-X-1)
10 STRICT CHIN UP

*RIR 4 50-60%


SKILL

TECNICA THRUSTER/BOX JUMP


METCON

FOR TIME: 21/15/9 (12´ TC)

RX

THRUSTER | 40/30 KG
KB SWING | 20/16 KG
BOX JUMP | 70/60 CM

SCALED

THRUSTER | 30/22,5 KG
KB SWING | 16/12 KG
BOX JUMP | 60/50 CM

OPEN

PUSH PRESS | 20/15 KG
KB SWING RUSO | 12/8 KG
BOX JUMP | 50/40 CM