WARM UP

2 RONDAS

10 PULL APART
10/10 WGS
20´´ BOOTSTRAPPERS
15/15´´ PVC FRONT RACK POSITION
20´´ DORSIFLEXION PARED

STRENGHT

EMOM 12′ cada 3′

2 FRONT SQUAT 85-90%
2 STRICT CHIN UP RIR 1

SKILL

HANG SQUAT CLEAN

METCON

FOR TIME: 10/8/6/4/2 (10´ TC)

HANG SQUAT CLEAN
BURPEE OTB