WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK
10 WALL ANGEL
20´´ PVC PASS THROUGH

STRENGHT

EMOM 15′ CADA 3′

4 DEAD LIFT 77%
4 STRICT PULL UP RIR 2

SKILL

HANG SQUAT SNATCH

METCON

METCON (14´ TC)

A) AMRAP (8´ TC)
3 HANG SQUAT SNATCH
3 BURPEES OTB
3 HANG SQUAT SNATCH
6 BURPEES OTB
… (CADA RONDA +3 BURPEES OTB)

B) 3´ REST

C) 3´ MAX KB SWING