WARM UP

3 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
0/10 SUPINE SHOULDER FLEXION
10 REVERSE SNOW ANGELS


STRENGHT

EMOM 12´30 CADA 2´30

1 DEAD LIFT (2-1-1-1)
1 STRICT PULL UP (2-1-1-1)

RIR 1 ±93%


SKILL

TECNICA KIPPING Y T2B


METCON

POR PAREJAS
10 ROUNDS FOR TIME (15 ´)

RX

10 T2B SYNCRO | 20/16 KG
10 KB SWING SYNCRO

SCALED

10 T2B PARALEL SYNCRO | 16/12 KG
10 KB SWING SYNCRO

OPEN

20´´ HANG BAR
10 KB SWING RUSO SYNCRO | 12/8 KG