WARM UP

2 RONDAS

50 DU/SU
10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
10 REVERSE SNOW ANGEL
15/15″ PVC FRONT RACK POSITION


STRENGHT

STRICT PULL UP EMOM 15′ CADA 3′

5X10
(2-0-1-1)


SKILL

SQUAT CLEAN


METCON

EMOM 10′ 

1′: 5 SQUAT CLEAN + MÁX
BURPEES OVER THE BAR
2′: REST

RX

50/35 KG

SCALED

40/25 KG

OPEN

20/15 KG