WARM UP

2 RONDAS

30 JUMPING JACKS
10 SIT UP
10 AIR SQUAT
10 FLEXION ESCAPULAR


STRENGHT

EMOM 10′ CADA 2’30

2 SHOULDER PRESS 70% (2-1-X-1)
SIDE PLANK 15/15″


SKILL

T2B


METCON

FOR TIME: 14′ TC 

50 DU
40 KB STEP BOX
30 KB SWING
20 T2B
10 BURPEE TO TARGET
20 T2B
30 KB SWING
40 KB STEP BOX
50 DU

RX

20/16 KG
50 CM

SCALED

16/12 KG
50 CM

OPEN

12/8 KG
40 CM