WARM UP

2 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
10 AIR SQUAT
15/15″ SIDE PLANK

STRENGHT

BENCH PRESS 4X7 RPE 7

BLANK PUSH UP 4X20

SKILL

DB HANG CLEAN AND JERK

METCON

AMRAP 8′

10 DB STEP BOX
10 DB HANG CLEAN AND JERK
10 SIT UP
5 PULL UP

RX

60/50 CM
20/15 KG

SCALED

BANDED PULL UP
50/40 CM
12’5/7’5 KG

OPEN

JUMPING PULL UP
50/40 CM
10/5 KG