WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
20/20´´ KB HIP OPENER
20´´ FROG ROCKS


STRENGHT

EMOM 15′  CADA 3′

5 FRONT SQUAT (2-0-1-1)
5 STRICT PULL UP (2-0-1-1)

RIR 2 ±80%


SKILL


METCON

EMOM 10´ CADA 1´

RX

10 WALL BALL | 9/6 KG
8 BURPEES

SCALED

10 WALL BALL | 7/5 KG
6 BURPEES

OPEN

10 WALL BALL | 4/3 KG
5 BURPEES