WARM UP

2 RONDAS

10 CAT CAMEL
20″ FROG ROCKS
15/15″ PVC FRONT RACK POSITION
10 BANDED GOOG MORNING


STRENGHT

FRONT SQUAT 5X10 65% (2-0-X-1)

STRICT PULL UP 5X10 RIR 4


METCON

METCON SAMU: X PAREJAS (22′)

400 M RUN
50 BURPEE BOX JUMP OVER
100 PULL UP
50 BURPEES BOX JUMP OVER
400 M RUN
*RELEVO PARA BURPEES: 20 DU/50 SU
*RELEVO PARA PULL UP: 10 KB SWING

RX

60/50 CM
20/16 KG

SCALED

60/50 CM
16/12 KG
BANDED PULL UP

OPEN

50/40 CM
12/8 KG
JUMPING PULL UP