WARM UP

2 RONDAS

10 KB SLING SHOT
10 KB SQUAT
10 KB GOOD MORNING
10 KB HALO


STRENGHT


SKILL

TECNICA T2B


METCON

EMOM 24′

A) AMRAP 6´ + 3´ REST

3 T2B
6 BURPEES TO TARGET
9 SIT UP

B) AMRAP 6´ + 3´ REST

4 SIT UP CON BALON A PARED
8 BALL BURPEE

C) AMRAP 6´

3 KB SQUAT
6 KB SWING
9 KB TAP FROM HAND PLANK

RX

9/6 KG
20/16KG

SCALED

7/5 KG
16/12 KG

OPEN

4/3 KG
12/8 KG