WARM UP

2 RONDAS

30 JUMPING JACKS
10 DEAD BUG
10 FLEXION ESCAPULAR
10/10 BANDED EXTERNAL ROTATION
10/10 SUPINE SHOULDER FLEXION


STRENGHT

RM BENCH PRESS TC 15′ o EMOM 15′ CADA 3′

5X10 AL 50%
(2-0-1-1)

HINCAPIÉ EN EL TEMPO


SKILL

PULL UP


METCON

EMOM 16′

1′: 50 SU
2′: 20 KB SNATCH
3′: 25 SIT UP
4′: 10 PULL UP

RX

20/16 KG

SCALED

16/12 KG
80 SU
BANDED PULL UP

OPEN

12/8 KG
50 SU
JUMPING PULL UP