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
RX
50/35 KG
SCALED
30/20 KG
BANDED
PULL UP
OPEN
20/15 KG
BURPEE
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