WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20″ FROG ROCKS
5/5/5/5 YTWL

STRENGHT

EMOM 15′ CADA 3′

4 BACK SQUAT 77-80% (2-0-X-1)
6/6 KB GORILLA ROW RPE 7

SKILL

POWER CLEAN

METCON

EMOM 12′ CADA 2′ 

5 POWER CLEAN
10 PULL UP
15 BOX JUMP

RX

60/45 KG
70/60 CM

SCALED

40/25 KG
60/50 CM

OPEN

20/15 KG JUMP PULL UP
50/40 CM