WARM UP

2 RONDAS

10 CAT CAMEL
20″ BOOTSTRAPPERS
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION

STRENGHT

BACK SQUAT (2-0-X-1) 4X7 RPE 7

CURL BICEPS ALTERNO 4X7 RPE 7

SKILL

HANG POWER CLEAN

METCON

EMOM 9′ CADA 1′ 30

A)

10 SIT UP
5 PUSH UP
5 PULL UP

B)

10 DB PUSH PRESS
10 HANG DB SNATCH

 

RX

A)
5 T2B
5 PULL UP
5 HSPU
B)
20/15 KG

SCALED

A)
STRICT PUSH UP
BANDED PULL UP
B)
12’5/7’5 KG

 

OPEN

A)
STRICT PUSH UP
JUMPING PULL UP
B)
10/5 KG