WARM UP

2 RONDAS

10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
15/15″ PVC FRONT RACK POSITION

STRENGHT

EMOM 10′ CADA 2’30

2 FRONT SQUAT 70% (2-0-X-1)
2 STRICT CHIN UP RIR 1

SKILL

PULL UP

METCON

FOR TIME: 21/15/9 (8′ TC)

THRUSTER
PULL UP