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
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