WARM UP

2 RONDAS

30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 PULLS APART


STRENGHT

EMOM 15´ CADA 3´

6 SHOULDER PRESS (2-1-X-1)
15/15´´SIDE PLANK
*AVANZADO: SIDE PLANK CLAMSHELL

RPE 7.5 RIR 2 *77.5%


SKILL

TÉCNICA CLUSTER


METCON

FOR TIME 21/15/9 (6´ TC)

RX

THRUSTER | 40/30 KG
BURPEES OTB

SCALED

THRUSTER | 30/22,5 KG
BURPEES OTB

OPEN

THRUSTER | 20/15 KG
BURPEES OTB